CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 30 Minutes (3 Rounds for reps)

Teams of 3

3 Rounds

4:00 Max Reps Double Unders

3:00 Max Reps Thrusters (95/65)

2:00 Max Reps Toes to Bar

1:00 Max Calorie Bike

There is no rest between rounds.

Partners work one at a time and switch as needed.

Score is the sum total of all reps and calories completed across all three rounds. Log total reps and calories of all three rounds.

Athletes, this long team WOD will require self-constraint and communication in order to ensure that individual teammates are not overextending themselves early on when they feel good. With a lot of time on the clock here to work through each of these movements, it’ll be important to set standards early on and do your best to stick to that plan or else you’ll see your team fall out of alignment which could be detrimental for some of these movements.

RX+: 135/95

Intermediate: 75/55

Scaled: 45/35

Beginner: Double Dumbbell Thruster or Wall Ball Thruster

Double Under Modification

– Single Unders

– Line Hops

– Plate Hops

Toes to Bar

– Ab Mat Sit Ups

– Toes as High as Possible

– Knees to Chest, Waist, or Elbows

– Toes to Rig

– Strict Hanging Knee or Leg Raise