Team WOD (every Sat)

Saturday, 092918

Team (Performance)

A. Complex: SqT Clean + Hang SqT clean (2 second pause below knee + Front SqT + 2 jerks to max in 14 min

Rest 2-3

B. Afap

50 burpee box jump Overs 24/20

50 alt db snatch 50/35

50 pull-ups

50 weighted sit-ups 50/35

100 wall balls

200 double unders

Buddy week Team

A. Deadlift – climbing in strength weight while member climbs in complex

B. Amrap 15

20 burpees

20 alt db snatches

20 pull-ups

40 sit-ups

60 wall balls

Sat, 092218 T

Team

A. 3 rep DL – not tng in 13 minutes

Rest 2-3 min

B. Amrap 10

50 cal bike

35 db power clean 50/35’s

35 burpee BJ overs

50 dB S to Oh

Rest 3 min

C. Amrap 10 : 1/1

2 dB manmakers

6 t2b

10 air squats

Sat, 090818 T

Teams of 2

A. 1 athlete hits max snatch. Other max clean a jerk * 1 barbell *16 min

Rest 2 min

B. 7 min max calorie bike

Rest 3 min

C. Amrap 7 relay – 1:1 running

3 burpees

5 dB hang clean and jerk

100m shuttle

Saturday, 081818 T

Team Saturday:

A. Clean x 2 + Jerk ; to max in 16 minutes

Rest 2-3

B. Afap

1 Partner does 50 wall balls – 20/14 to 10′

1 partner does 35 burpees

1k row (swap every 200m)

50 burpees onto plate

100 dB snatch 50/35

100 wall balls

1 mile burden run (45/25) plate

*workout begins , 1 partner works only does wall balls. Then next partner does that’s 35 burpees

**run, 1 teammate must CARRY plate at all times

Sat, 081118 T

Team Sat

A. Max complex: 1 power clean + 2 hang cleans + 3 front squats + 4 shoulder to overhead in 14 min

Rest 2-3 min

B. 0-12 min

150/120 cal row

100/80 cal bike

50 squat clean wall balls

Rest 2-3

C. Afap w/ time cap for class

75 kB swings 70/53

50 t2b

25 dB manmakers 50/35’s

50 burpees onto plate

75 kB swings

Scroll to Top