Team W.O.D. Friday 12/18/20


Team W.O.D. Friday 12/18/20

Today we will do a 4 section team workout with 4 scores!

Each section has it’s own stimulus and level of skill involved. You’ll rest with any extra time in each section until the next section starts. Be patient with yourself, be mentally ready for all parts when the clock starts, and have a blast getting better!

From 0:00 – 12:00.

Teams of 2… male/female, male/male or female/female is fine. If odd number of people, have any extra join a team and shadow them. Meaning they choose one person on the team, and work when they work, and rest when they rest. This will happen during the other sections as well, giving anyone extra the same workout with team comradery!

You must pick ONE of these benchmark lady workouts below and complete it SYNCHRONIZED. What this means is to complete each rep together. If not RX, you may use different weights and barbells of course, so you can aim to move at the relatively same speed relative to your strength and conditioning abilities.
This synchronization will be explained underneath each workout.

Pick one for time.

30 Clean and jerks for time. 135/95
*Weight must touch ground together and overhead at top together for each rep to count.

30 Snatches for time 135/95
*Weight must touch ground together and overhead at top together for each rep to count.

21-15-9 reps for time of…
Thrusters 95/65
*On Thrusters, must squat together and then reach the top together for each rep to count.
*On pullups, chin above bar at the same time for each rep to count

From 12:00 to 17:00 complete…

For time… (this is a sprint, go hard!)
Athlete 1: 25/18 Machine Calories, then tag your teammate
Athlete 2: 25/18 Machine Calories

Your total combined team time is your score

From 17:00 – 25:00…

Find a 1 rep max clean (you may squat or power)

*Score is total combined weight as a team.

From 25:00 – 28:00…

Complete as many LEGLESS rope climbs as possible as a team.

*You may do regular rope climbs but they will be considered scaled for this portion.
*Scale rope climbs further with…

  1. 2 Halfway up Rope Climbs = 1 rope climb
  2. 6 Rope Walks = 1 rope climb (lower self to ground and touch shoulder blades, then climb back to standing with rope against chest)
  3. 3 Ring Rows + 3 Knees to Elbows on rig = 1 rope climb (imitates a pull, then pulling the knees high to rebite the rope)
  4. 10 Ring Rows = 1 rope climb