Tag Archives: partner med ball sit-ups

A Little Team WOD Today…

Energy drain hit me something fierce today or I would have written this up earlier, but AJ and I made it to Team WOD this morning at Continuum. πŸ™‚

Coach Larry was leading the charge today, but we had a small core of dedicated folks ready to tackle the day’s WOD. We were joined by Jonathan, Brent, Bill, Heather, and new member Rob. One of the smallest team WOD groups we’ve had in a while, but we had fun anyway. πŸ™‚


We started with some foam rolling of quads and calves, then moved to PVC pass-thrus, PVC overhead squats, and a World Cup-inspired game involving all of us in a circle in crab position with a 10# med ball. The goal? To kick the ball out of the circle. It was actually quite fun and goofy.

Once we were done with that we broke into teams. The workout was built for teams of 2, but Jonathan, AJ, and I formed a team of 3 while Brent & Rob, Bill & Heather paired up. \

rogue-black-med-ball-web6_1The workout looked like this:

  • Buy In – 75 DU/150 Singles (Both Partners Do All)
  • 400M Med Ball Carry (20/14) – Pass Between Partners
  • 40 Box Jumps (24/20)
  • 40 Push Press (115/75)
  • 40 Front Squat (115/75)
  • 40 Med Ball Sit-Ups (Pass Between Partners)
  • 300M Med Ball Carry (20/14)
  • 30 Box Jumps (24/20)
  • 30 Push Press (115/75)
  • 30 Front Squat (115/75)
  • 30 Med Ball Sit-Ups
  • 200M Med Ball Carry (20/14)
  • 20 Box Jumps (24/20)
  • 20 Push Press (115/75)
  • 20 Front Squat (115/75)
  • 20 Med Ball Sit-Ups
  • 100M Med Ball Carry (20/14)
  • 10 Box Jumps (24/20)
  • 10 Push Press (115/75)
  • 10 Front Squat (115/75)
  • 10 Med Ball Sit-Ups
  • Cash Out – 75 DU/150 Singles

med-ball-partner-sit-upsBecause we had a team of 3, we arranged it a bit differently:

  • 95# bar for Jonathan & I, and AJ did 65# I think.
  • Jump rope buy-in
  • 400m med ball carry (20#)
  • 50s (20″ box jumps, push press, front squats, med ball sit-ups)
  • 300m med ball carry
  • 40s
  • 200m med ball carry
  • 30s
  • 100m med ball carry
  • 20s
  • Jump rope cash out

I did box jumps through the first couple of rounds (50s and 40s) and moved to step-ups after that. And we divvied up the reps each round in a variety of ways. I was happy it wasn’t 90 degrees outside as we moved with that med ball, let me tell you. πŸ™‚

Took us 33:59 to finish up. Brent & Rob finished about the same time and Bill & Heather finished well ahead of us. But we all kept moving right along.

Thanks for a fun workout today and good work everybody!


Goodbye 2017 Team WOD

Team WOD Saturday! Always look forward to these. Something about sharing the suffering perhaps? That said, I have to say that my hamstrings are ticked off. Today was the 5th workout of the week for me and yesterday’s walking lunges, good mornings, and air squats might have taken a toll. πŸ™‚

Though Ev had to work this morning, I pulled the girls in with me. And we were not alone for Jimmy & Drea. πŸ™‚ Bill and his family were there, Caleb & Megan & their clan, Connie and two of her boys, Brent, Matt & Abigail and their clan, Robert and his cousin, Jonathan, Nick and Lisa… there were a bunch of us for the last workout of 2017 at Continuum.


We did a truncated warm-up for the week, starting with a minute of jumping jacks and working through the rest. There was a lot of groaning during the warm-up, so I was definitely not alone in feeling a bit beaten up after this week.

Once Drea got us through the warm-up, Jimmy walked us through the workout with help from Bill. Everything was partner work. Partner wall balls. Trading off step-ups or box jumps while holding a med ball. And sit-ups on either side of the box where you toss the med ball to one another. Oh, and one more thing. If you drop the ball at any point, there’s a 3 burpee penalty.

rogue-black-med-ball-web6_1Jonathan and I discussed it online before we ever got there this morning and decided our strategy was to go slow and steady and never drop the damn ball. πŸ™‚

  • Goodbye 2017
  • 20:17 AMRAP,Β Reps will increase by 2’s until time runs out
    • 2 Wallballs #20/#14
    • 2 Box Jumps or step ups 24/20 w/medball
    • 2 Partner situps – tossing ball over box

Ayup. Not going to drop the ball. And for the most part, we didn’t. We were worried about the partner wall balls, but honestly we did ok.

Partner wall balls. Step-ups with the ball. And then tossing a ball over the box.

squats-nyeI dropped the ball once during the wall balls and we did our 3 burpees. And Bill, in traditional Bill fashion, ran through like a basketball defender and disrupted a wall ball around the set of 8 or 10. But we didn’t do those burpees – we figured they were his. πŸ™‚

All in all, we did pretty well and got through the round of 20 (330 total reps) plus our 3 burpees, so we counted 333. Half the number of the beast. πŸ™‚ Not bad for the end of the year and after a rough week. Jonathan did awesome.

I’m ready for a couple of rest days and then getting back to it again next week. πŸ™‚ Great work everybody! Hope you all have a happy and safe New Years’!!