Team WOD (every Sat)

Saturday, 011119 T

Hi

Team Saturday

#

A. 8 min amrap : alt rds

8 cal bike + 10 wall balls + 12 kB swings 53/35

Rest 2

B. @10 min mark

Max hang snatch in 7 minutes

Rest 3

C. @ 20 min

Afap with cap

100 DB s to oh ; single arm 50/35 / must swap every 5

100 DB SqT (dB held single single arm, must be done in sets of 5 minimum and must switch arms as athlete)

100 alt wall balls abmat sit-ups

200 DU

Saturday, 010519 T

Team Saturday

A. Sumo deadlift to 1.1 cluster in 12 minutes

Rest 2-3 for set up

B. Amrap 10 of 1:1

10 deadlifts 225/153

10/8 cal bike

35 double unders

Rest 2-3

C. Afap w/ time cap

2 rds

50 hang power clean 155/103

50 synchro wb partner sit-ups

50 push-ups

Saturday, 121518 T

Teams of 2 
A. SqT clean + hang SqT clean + FS + Jerk 
In 14 min

Rest 2-3 
B. 10 min amrap alt rds 
4 strict pull-ups 
8 alt db snatch 
12 goblet squats with DB

Rest 2-3

C. Afap
75/60 cal bike 
75 OH lunge 45/25
50 hang power snatch 115/83 
50 OhS 

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)

#

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

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