Team WOD (every Sat)

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

Saturday, 080418 T

Team

A. Deadlift to 3rm NOT tng in 15 min

Rest 2-3

B. Afap

100/80 cal row

35 synchro wb sit-ups

24 burpee box jump over

80/54 cal row

35 synchro wb sit-ups

36 burpee box jump over

60/48 cal row

35 synchro wb sotjpa

49 burpee box jump overs

Saturday, 072818 T

Team of 2

A. Clean and Jerk ; AHAP ; athlete choose start position – in 16 minutes

Rest 2-3 min

B. Running clock

0-10 amrap

50/40 cal bike

40 kB swings 70/53

30 burpees (onto or over)

20 KB single arm PP

@13 Min mark

amrap 13

200m sandbag run (both run one holds bag at a time)

40 t2b

60 wall balls

#

Post class:

Becomplete:

1. DB SA Row 8-10 reps @31X1 x 4 sets each side

2. Reverse Tabata ring support hold x 8

3. 2 rds of 45 banded scap squeezes , 20 v ups, 20 Ghd back extension , 45 banded face pulls

4. Crossover symmetry

5. 15 min foam roll min

Sat, 072118 T

Teams of 2

Team:

A. Clean and jerk ; to 1rm for day in 15 min

Rest 2-3

B. Afap

100 kB swings 53/35

1k run (400-400-200)

50 c2b pull-ups

100 double unders each (alt as much as u want, 1 working at a time)

50 t2b

1k run (400-400-200)

100 burpees onto plate

60 dB snatch 50/35

Saturday, 071418 T

Team Saturday

A. Snatch + hang snatch + ohs ; to max in 14 min

Rest 2-3

B. 0-10 min

80/64 cal bike

60 t2b

40 synchro WB weighted sit-ups. Hand off

Amrap step overs db or kb single 24/20″

Rest 3-4

C. Amrap 10 Alt rds 1:1 – outside

100m shuttle run w/ dB 50/35

10 squats w/ DB

10 hang snatch

Saturday, 070718

Teams of 2

A. Clean + hang clean + tng clean + overhead ; to max in 15 min

Rest 2-3 min

B. Amrap 12

1500m row (alt 250)

100 wall balls

50 burpees onto plate

Rest 2-3

Afap

600m run (alt 200m)

100 air squats

100 dB snatch 50/35

Saturday, 061518 T

Sarita & Nito training with @team_colombia

#

Team Saturday

Teams of 2 – same gender

100 wall balls

1k run (200 each and alternating)

50 t2b

80 wall balls

800m run

40 t2b

60 wall balls

600m run

30 t2b

40 wall balls

400m run

20 t2b

20 wall balls

200m run

10 t2b

Saturday, 060918 T

Team

A. Power clean + 3 s to oh ; build to Max in 12 min

Rest 2-3

B. Amrap 10

35 clean and jerks 155/103

80 / 64 cal row

150 double unders

rest 2-3 min

C. Afap

800m double plate run 45/25’s

80 kB swings 70/53

80 goblet lunges

80 pull-ups

800m run – both

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