Team W.O.D. Friday 6/15/18


Team W.O.D. Friday 6/15/18

Team Conditioning WOD – 35 minutes

*Coaches – based on size of group, teams will either start on the bike or the row and just alternate the row or bike each round, making sure to get each movement in twice

Teams of 2 – Partner 1 performs the workout listed below while partner 2 runs 200 meters with a med ball 30/20. When Partner 2 returns from the run, Partner 1 will grab the med ball, and begin their 200 meter run, while Partner 2 continues the workout where Partner 1 left off, until 4 rounds is complete.

4 rounds for time of:

500m row or 1500m bike (alternate each rd)

5 Rope Climbs-white tape (scaling option below)

10 Bear Complexes 135/95

1 Bear Complex: 
Power Clean 
Front Squat 
Push Press 
Back Squat 
Push Press

*Scale rope climbs with 5 ring rows + 5 knees to elbow for each rope climb on rig OR 5 rope pulls per rope climb

*Scale 200m run with lighter med ball or no med ball if needed 

Post total times!  If you do not finish under the time cap, please add one sec per rep or per 50m not completed, onto the time cap – ex 35:15