Team WOD (every Sat)

Saturday, 120118

Team of 2 – same gender

Utilize 2 rooms

a. Hang Power snatch – 2rm in 13 min

Rest 2-3

B. Afap

100 wall ball sit-ups – *partner holds plank on elbows

100/80 cal Bike *partner holds plate overhead 45/25

300 double unders

100 hang power cleans 135/93

100 / 80 cal bike (legs only)

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Post class

Becomplete:

1. light tgu work 16-20 reps alt

2. kB windmill 6-7 reps x 3 sets each side

3. Russian medball twist. 20 reps twisting alternating back and forth x 3 sets

4. Barbell bend over row x 6-8 reps x 3 setS

5. Db sa row 8-10 reps x 3 sets each side

6. 7-10 min of scap recovery

Saturday, 112418 T

Teams of 2

Weightlifting:

A. High hang clean + Jerk ; max 15 min

B. 0-10 min

60/48 cal bike

40 shoulder to overhead 135/93

20 burpee c2b pull-ups

Rest 2-3

C. Afap

75 double kB snatch 50/35’s

75 double kB front squats

75 t2b

*modify accordingly

Saturday, 111718 T

Team Saturday

Teams of 2

A. Max DB box step overs in 5 minutes 50/35’s – 20″

Reef 3 min

B. Max burpee box jump overs 24/20 in 5 minutes

Rest 3 min

C. 6 min amrap

25 strict pull-ups

50 push-ups

Rest 3 min

D. AMRAP 10

35/28 cal row

45 DB hang squat cleans 50/35’s

55 dB snatch 50/35

Saturday , 111018 T

Good luck go all our coaches and competitors at CF Southie today. If you have time, head down to support and cheer on.

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Teams of 2

A. 0-10

100/80 cal bike

75 g to OH 45/25# plate

50/40 cal bike

Amrap burpee BJ over 24/20

B. 10-18

Max complex: 3 positional clean floor up

Meet 3 min for set up

C. Afap

1000m plate run. Can pass it off whenever you like, both teammates must complete

100 dB hang clean and jerk (alt arms) 50/35

50 partner synchro sit-ups

50 dB power Cleans

100/80 cal row

Saturday , 110318 T

Team Saturday

A. 0-9 min mark

100 / 80 cal row

200 double unders

50 DB thrusters 50/35’s

B. Minute 10-18

2 hang clean + Jerk to max

Rest 3 min til minute 21 (transition and set up)

C. Afap

75 pull-ups

150 air squats

75 push-ups

1500m row (alt every 250m)

Saturday, 102718 T

Team Saturday

Teams of 2

A. Snatch + 3 OHS from floor ; to max on 14 min

*modify to clean + 3 FS

Rest 2-3

B. Amrap 10

50 burpees

100 air squats

50 push-ups

100 Russian KN 70/53

Rest 2-3 min

C. 3000m row afap (250m switch)

If more teams than pieces of equipment:

C1: 5 min max cal bike / Row

C2: 5 min max cal row / bike

***1 min transition rest between

Sat, 102018 Team

Teams of 2:

A. Amrap 12 alt 1:1 rds

8 burpee box jump overs 24/20

9 hang power snatch 115/78

10 thrusters

*intent is UB rds so modify accordingly

B. Directly into 12 min for max thruster from

Rack

Rest 2 min

C1. 5 min max calories (row)

Rest 1 min

C2. 5 min max calories (bike)

*of equipment issue with amount of teams, half teams will start bike, half will start row. Then switch

**if not, then, rower first for Max calories, then bike.

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