Valentine’s Partner WOD
In teams of two complete:
“Lover’s Triplet”
14 Min AMRAP:
14 Partner Burpees – partner A holds a plank while partner B does a burpee and jumps over (switch as needed)
14 Partner Wallballs – rainbow style on the wall or hoover ball style over bars
14 Partner Abmat situps w/ WB – link feet and toss your wall ball back and forth from over the head to partner
Rest 2 Minutes
“Valentine’s Victory Carry”
4 Mins Max Effort
25m buddy carry (fireman style, piggy back, or “just married” style)
OR
25m partner walking lunge (with arms around partner’s shoulders)
OR
a combo of buddy carry + walking lunge
25m = 1 rep. Try to accumulate as many reps as possible during 4 mins.
Valentine’s Partner WOD
In teams of two complete:
“Lover’s Triplet”
14 Min AMRAP:
14 Partner Burpees – partner A holds a plank while partner B does a burpee and jumps over (switch as needed)
14 Partner Wallballs – rainbow style on the wall or hoover ball style over bars
14 Partner Abmat situps w/ WB – link feet and toss your wall ball back and forth from over the head to partner
Rest 2 Minutes
“Valentine’s Victory Carry”
4 Mins Max Effort
25m buddy carry (fireman style, piggy back, or “just married” style)
OR
25m partner walking lunge (with arms around partner’s shoulders)
OR
a combo of buddy carry + walking lunge
25m = 1 rep. Try to accumulate as many reps as possible during 4 mins.
A. Five sets of Peek-A-Boo Swings x 5 reps
Rest as needed
followed by…
One set of:
9 Unbroken Bar Muscle-Ups
7 Unbroken Bar Muscle Ups
5 Unbroken Bar Muscle-Ups
Rest as little as possible between unbroken sets.
B. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 90%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace, and start their descent for the next rep.
C. “CrossFit Games Open Event 11.3”
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)
Rest 10 minutes until the running clock reaches 15:00, and then…
D. When the running clock reaches 15:00…
For time:
30 Calories of Assault Bike
100 Double-Unders
20 Calories of Assault Bike
80 Double-Unders
10 Calories of Assault Bike
60 Double-Unders