Team W.O.D. Saturday 12/22/18


Team W.O.D. Saturday 12/22/18

Team Conditioning WOD – 30 minutes

In Teams of 3 complete…

As many rounds + reps as possible in 30 minutes of…
8 DB Hang Clean and Jerks 50/35 (4 each arm)
10 Medicine Ball Squat Jumps 20/14
12/8 Calorie Bike

Only switch athletes after completing a full round. Dumbbell Changes Arms After 4 Reps.

*Med ball squat jumps – hold ball in a bear hug, and get below parallel on the squat, then come off the ground with the jump for each rep to count

*If large class, feel free to roll the bikes out onto the floor and spread out for each team of 3 to avoid cluttering in the bike area. If over 39 athletes (13 teams), and bikes are outnumbered, like earlier this week, have teams volunteer to do 15 minutes of bike and 15 minutes of ski erg, while another team does the opposite, opening up the bike as needed, 1 for 1.

*If uneven amount of athletes, teams of 2 need to complete the workout as written only rest 1 minute after both have gone, to imitate a 3rd athlete. If a team of 1, they may join a team and shadow one of the athletes, and work when they work, rest when they rest, or do the workout solo, and rest 3:1 work rest ratio of what they do for 30 minutes…

Post total rounds + reps/cals!