TEAM W.O.D. Friday 2/21/20


TEAM W.O.D. Friday 2/21/20

Conditioning WOD – 25 minutes
Teams of 3, splitting reps however desired.

As many rounds + reps as possible in 25 minute of…

200/150 Calorie Row
120 Chest to Bar Pull-ups
60 Clean and Jerks 115/85
50 Clean and Jerks 135/95
40 Clean and Jerks 155/105
30 Clean and Jerks 185/135
20 Clean and Jerks 205/145

*On rowing, you may only use the female conversion of 150 calories if it is an all female team.  Otherwise coed teams must row the full 200 calories

*On rowing, no one may row more than 20 calories at a time before switching teammates

*Scale CTB pullups with 1:1 pullups, jumping pullups or banded pullups

*If odd number of athletes, team of 2 may follow a rep scheme of… 140/100 Row, 90 CTB pullups, 40, 35, 30, 25, 20…    Teams of 1 should join a team and shadow another athlete on the team.  Aim to make ALL teams of 3 is possible!

Post total rounds and/or reps achieved… if you finish, post total reps and then time in notes or on whiteboard!

Extra Work

*On your own, if time after the workout

Not for score:
Accumulate 90 seconds on the L-Sit (braced between 2 boxes while watching clock)
Every break: 10 AbMat Sit-Ups

*Scaling the L-sit – brace yourself between two boxes, but pick up your knees as high as possible, maybe even one leg straight while the other is bent.  Hold for as long as possible, and rest accordingly.  Putting 10 situps in between each attempt.