Tuesday, June 26, 2012

This weeks TEAM WOD

I still would like to do last weeks so if anybody wants to join me let me know. Here is this weeks team WOD.....

In teams of 4 (2 Guys, 2 Gals) Complete the following for time:

The 2 Gals do:

50 Burpees- partner A knocks out reps while partner B holds the top position of a pull up, you may switch off at any time but reps only count while someone is in the top position of a pull up!

100 KB Swings 1.5 pood - partner A will start knocking out reps while partner B holds the top locked out position of a push up, you may switch off at any time but reps will only count while someone is in the top locked out position of a push up!

200 Double unders- partner A will knock out reps while partner B holds the top locked out position of a HSPU, you may switch off at any time but reps will only count while someone is in the top locked out position of a HSPU.

* once the Gals complete thier 200th double under the Guys will start:

50 Burpees- partner A knocks out reps while partner B holds the top position of a pull up, you may switch off at any time but reps only count while someone is in the top position of a pull up!

100 KB Swings 2 pood - partner A will start knocking out reps while partner B holds the top locked out position of a push up, you may switch off at any time but reps will only count while someone is in the top locked out position of a push up!

200 Double unders- partner A will knock out reps while partner B holds the top locked out position of a HSPU, you may switch off at any time but reps will only count while someone is in the top locked out position of a HSPU.

* Once ALL work is complete the TEAM will complete:

400m Relay

Anyone can start and you can go in any order. Once the first team member completes a 400m the next may go, and so on until all members have completed a 400m. TIME WILL STOP WHEN THE LAST MEMBER OF YOUR TEAM CROSSES THE LINE!!!

*** 30 MINUTE CAP on this WOD!!! If you do not complete it in 30 minutes your score will be number of reps completed in 30 minutes. Each 400m will count as one rep.


ENJOY!!!



3 comments:

  1. Team: Becky, Audra, Alex and I

    Got to run with just about 2 minutes to go so we ran two 400's - girls ran one and then the guys did a 400 together

    Time: 31 and change

    Pullup hold was tough!

    Fun WOD --- keep em coming!

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  2. Team: Andrew, Ethan, Amy, Audra

    Time: 41 minutes. Girls were on 100th DU on minute 30.

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  3. Becky and I did the girl portion on Sunday.

    19:10

    we did the run together.

    This was a pretty fun one. That kettle bell was heavy!

    ReplyDelete