Team WOD (every Sat)

Teams of 2

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

#

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

Team Saturday’s:

A. Max snatch in 15 min

– any type counts

B. Afap

1600m row (alt every 200)

100 OHS 75/53

50 power cleans

50 strict HSPU

50 power cleans

100 thrusters

1600m run (alt every 200)

*time cap = class

– 1/2 teams will start on row and end on run. Other half will start run, end on row.

– modify movements accordingly – see coach

– strict HSPU – Open modification allowed

– wall walks = 20 (side 2) / db work

Team Saturday

–

Same Gender

–

A. 5 deadlifts + 4 hang cleans + 3 shoulder to overhead in 14 minutes

Rest 2-3 for clean up

B. 10 min clock

100 bar lateral burpees

50 shoulder to overhead 155/108

Rest 2-3 min

C. in 12 min complete

100 wall balls

50 DB power cleans 50/35’s

50 DB thrusters

100 / 80 cal row (bike also If class to large)

Teams of 2: same gender

A. Hang clean + Jerk – climb to max in 15 min

Rest 2-3 min min of cleanup

B. 12 min clock

100 Russian kb swing 70/53

200 DU

100 push-ups

200 air squats

Rest 2/3 min

Afap

50/40 cal bike

40 burpees onto plate

50 dB snatch’s 50/35

40 single arm OH alt lunges

50 partner synchro abmat sit-ups

A successful lifting session?

#

Teams of 2 – same gender

150/120 cal bike

200 double unders

100 plate oh alt lunges 45/25

1500m row (alt every 300m)

20 dB manmakers 50/35’s

10 rope climbs

1000m farmers carry 70/53’s

*class will stagger start where needed

Teams of 2:

A. Bench press: to 3rm in 12 minutes

B. @15 min – 30 min

50/40 cal bike

40 c2b pull-ups / pull-ups

50 synchro push-ups

40 synchro wall ball sit-ups

50/40 cal bike

C. @33 minute

6 min clock

Buy in: 400m farmers carry

Amrap max cal bike

Team Saturday

Teams of 2

A. Amrap 14

2500m row (alt every 250m)

Amrap 1:1 rds

3 burpees onto plate

6 t2b

9 wall balls

B. Amrap 14

100/80 cal bike

Amrap

30 dL deadlift

30 DB hang power clean

30 DB Push press

*size of class will dictate which teams start where etc.

Team Saturday

#

A. Amrap 5

25 deadlifts 225/153

25 burpees onto plate (Set behind bar)

Rest 2 min

B, amrap 6

Buy in:

40/32 cal bike

Into amrap

25 ohs 95/63

35 hang power cleans

Reef 3 min

C. Afap w time cap

50 synchro sit-ups (pass wall ball back and forth)

50 devils press 50/35’s

100 dB front rack alt lunges

200 DU

Join us today at 9a for Team wod. This will be Chases last class coaches before he starts his journey to Texas.

#

Team

Stagger start where needed

A. 6 min max cal bike

*swap however you choose.

Rest 2 minutes

B. 6 min max cal row

*swap however you choose

Rest 2 min

C. Amrap 15 alt 1:1

10 burpees

15 abmat sit-ups

25 double unders

Team Saturday:

A. Amrap 12

15 clean and jerks. 155/103

15 strict hspu

30 front Squats

Rest 5 minutes

B. Afap

2k row alt every 250m

100/80 cal bike

100 thrusters 95/63

200 DU