Team WOD (every Sat)

Saturday, 072019 T

“You hear about those temps today?”

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Folks, be prepared for hot one. Hydrate, bring weather, be smart and listen to your body.

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Teams of 2

A. 15 min to 3rm bench press

Rest 2 min

B. 5 min amrap

10 strict pull-ups

20 push-ups

30 air squats

Rest 3 min

C. 5 min amrap

40/32 cal bike

Amrap of, db devils presses

Rest 3 min

D. 5 min clock

30 plate ground to over Head 45/25

50 oh plate lunges

Into max calories on bike

Saturday, 071319 T

Team

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Teams of 2:

A. 0-18 min

3 rds

600 run (with 45/25#)

33 KB swings 70/53

22 strict pull-ups / or variation

*athletes both run but can swap plate whenever they choose.

B. 20-25

Amrap 5

10 synchro plate thrusters 45/25’s

20 burpees onto plate

Rest 2-3

C. Afap w/ cap

50/40 bike

100 push-ups

200 double unders

Saturday, 070619 T

Buddy week is coming! Starting Monday, spread the word!

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Teams of 2

Teams of 2

A. OhS : 7rm from floor in 14 min

*front squat as option to modify

Rest 2-3

B. 15 min clock

20 alt 100m shuttles

100 oh DB lunge 50/35

50 synchro burpees (ground = synch)

Rest 2-3 min

C. 6 min

Max cal bike

Saturday, 062219 T

A. Power Snatch complex:

Floor + hang below + floor ; to max in 14 min

Rest 2-3

B. Afap *stagger where needed

1500m Row (alt every 300m)

100 alt hang db snatch 50/35

100 burpees onto plate 45#

50 clean and jerks 165:113

Saturday, 060819 T

Teams of 2:

A. 3 front SqTs + 1 split jerk; to max in 14 min

Rest 2-3 min

B. 10 min clock – 5 rds

200m buddy carry

20 burpees

Rest 2-3 min

C. Afap

75 kB swings 70/53

50/40 cal bike

75 goblet squats

50 t2b / weighted sit-ups

700m run (200/300/200)

Saturday, 060119 T

Was did you grab your new 3D Crop, Tank or T ? If not, check them out!

Coach Sean and Matt are competing AF CF Crag today. 9a starts and plans to wrap up around 1. Swing down and cheer on If you are free!

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Teams of 2

A: 0-10 alt 1:1 rds

10 alt DB thrusters 50/35

8 alt db snatch

6 burpees

B. 12-18

Clean + 3 s to oh

C. Rest 2-3 minutes.

Afap

2000m run (alt 200’s)

200m oh walking lunge 45/25

100 push-ups

100 abmat sit-ups

Saturday, 052519 T

Team of 2

A. Hang SqT clean – 3rm in 15 min

Test 2-3

B. 10 min alt 1:1

10 dB box step overs 50/35 (1 dB)

10 burpees

30 double unders

Rest 2/3 min

C. Afap

60 Ghd sit-ups / weighted sit-ups

50/40 cal bike

60 goblet lunges 70/53

Saturday, 051819 T

Teams of 2

*if same gender, 1 station , 1 piece of equipment (if needed)

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A. Clean and jerk: climb to heavy single in 15 min

Rest / Clean up

B. Amrap 10 alt rds 1:1 of,

3 strict pull-ups

6 burpees

9 alt DB thrusters

Rest / set up

C. Afap

1k/850m row / 800m run (one partner rowing one running)

800m run / 1k / 850m row (switch – before you can start athlete must wait for partner to finish before switching stations

10 rope climbs to 15′ / 50 jumping pull-ups

80 dB a to OH 50/35’s

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