Team W.O.D. Tuesday 1/23/18


Team W.O.D. Tuesday 1/23/18

Team Conditioning AND Endurance WOD – 40 min cap

*For newbies – we offer and endurance class every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.  Today however, the daily workout will also be the endurance workout all as one class

Dividing reps however desired, one athlete working at a time, teams of 3 complete for time…

*This is a lot of work. Share with teammates but transition quickly. The goal is to get as far as you can, push hard.  

*If unable to complete under the time cap, your score will be adding one sec per rep/cal, not completed, to the time cap (ex – 40:21)

100 Cal Row, 100 Deadlifts 135/95
80 Cal Row, 80 Hang Power Cleans 135/95
60 Cal Row, 60 Front Squats 135/95
40 Cal Row, 40 Push Jerks 135/95
20 Cal Row, 20 Clusters 135/95

*No single person can row more than 20 cals at a time without switching

*If odd number of athletes, either join another team and “shadow” a person on that team by working when they work and rest when they do of make teams of 2 and complete the scheme, 70,70,50, 50, 40,40, 30,30, 10,10…

*Clusters are a squat clean into a thruster = 1 rep

Post total times!