Team W.O.D. Friday 1/22/21

22
Jan

Team W.O.D. Friday 1/22/21

Team Conditioning WOD – 30 minute running clock

0:00 – 9:00…

In teams of 3, breaking up reps however desired on the workout…
There will be 2 scores. One person must be on the bike the entire time as well. You can switch out as needed… Total reps achieved in 9 minutes and also calories accumulated over 9 minutes.

*This is an upcoming workout at the competition Midwest Meltdown. Weights to be used based on your skill level or division are below.

*Scaling can look like anything you need it to. The modifications for the actual competition workout are below though to be used as reference for the competitors

AMRAP 9 minutes…

3-6-9 reps of…
Power Cleans
Burpees to Pull-up Bar
into…

3-6-9 reps of…
Squat Cleans
Bar-Over Burpees
into…

3-6-9 reps of…
Hang Power Cleans
Burpees to Pull-up Bar
into…

3-6-9 reps of…
Hang Squat Cleans
Bar-Over Burpees

then rest 9:00 – 16:00… then into…

Rx: 185/125 lbs
Int: 155/105 lbs
Scaled: 115/80 lbs
Masters Rx: 165/110 lbs
Masters Int: 135/95 lbs
Masters Sc: 95/65 lbs


14 minutes…

*Splitting reps however desired…
*modifications below the workout for each movement…

After 4 minutes of work for total reps, rest 1 minute, then repeat starting back at the beginning trying to get as far as possible through the movements. You will do this 3 times, aiming to get as far as possible in the workout each time.

As many rounds + reps as possible in 4 minutes of…

12 Thrusters
3 Legless Rope Climbs (12’)
12 Thrusters
20 Pull-ups

9 Thrusters
3 Legless Rope Climbs (12’)
9 Thrusters
15 CTB Pull-ups

6 Thrusters
3 Legless Rope Climbs (12’)
6 Thrusters
10 Bar Muscle-ups

SCORE is Total Reps Achieved
Thrusters
-Rx: 135/95 lbs
-Intermediate: 115/80 lbs
-Scaled: 95/65 lbs
-Masters Rx: 115/80 lbs
-Masters Intermediate: 95/65 lbs
-Masters Scaled: 75/55 lbs

Rope Climbs (12’)
-Int: Regular Rope Climbs
-Sc: Rope-ups
-Masters Rx: Legless Rope Climbs
-Masters Int: Regular Rope Climbs
-Masters Scaled: Rope-ups
Pull-ups

-Sc/Masters Sc: Jumping Pull-ups
CTB Pull-ups

-Sc/Masters Sc: Ring Rows (body at 45° angle)

Bar Muscle-ups

-Sc/Masters Sc: Up-down to Jumping Pull-up