Black Friday TEAM W.O.D. -All Classes OPEN! 11/23/17


Black Friday TEAM W.O.D. -All Classes OPEN! 11/23/17

*This WOD is for EVERYONE!  Scaling options below the WOD for movements…

*Coaches – please give athletes a few minutes to work up to heavier weight on the cleans/front squats

TEAM Skill/Strength Conditioning – 35 minutes

In teams of 2, On a 35 minute running clock…

Find max reps or a combined total weight as a team, for each segment below!

0:00 – 3:00: Max Rope Climbs as team
3:00 – 6:00: Max Handstand Pushups as team
6:00 – 12:00: Find a Max 2 rep Front Squat weight combined team total (from the ground)
12:00 – 20:00: Find a Max Clean + 2 Front Squat + Jerk combined team total

2 minute Rest, then into…

As teams of 2, as many rounds + reps as possible in 13 minutes, alternating movements of…

*Ex – #1 bike, #2 Thrusters, #1 farmers walk, and so on…

15/12 Calorie Assault Bike (M/F)
15 Single arm KB Thrusters 55/35  CompRX 70/55
100m Single KB Farmers Walk 55/35  CompRX 70/55

*If larger class, start teams on different movements to accommodate the bikes

*3 Rope Pulls or 10 Ring rows will equal 1 rope climb – count accordingly

*Scale HS Pushups with stacked abmats OR Push Press 135/95 (no push jerk)

*Single Arm Thrusters can be done with either arm and you may switch as often as needed

Post total reps and combined weight in each category and rounds + reps achieved!