Team W.O.D. Wednesday 1/31/18


Team W.O.D. Wednesday 1/31/18

Team Conditioning WOD – 40 minutes

As a 2 person team, every 8 minutes on the minute, complete this “sprint interval” below (5 sets total)…

Athletes will alternate full rounds within each 8 minute segment then rest remaining time, if there is any. (athlete 1 completes 15 – 18 – 15 then tags athlete 2… etc)

***Your slowest round out of the 5 sets as a team is your one team score today.  Don’t go too easy 😉

15 Chest to Bar Pull-Ups
18 KB Alt. Snatches 55/35 r/l=2 (must touch ground each rep)
15/12 Calorie Bike (male/female)

This is a lot of work to both fit in within 8 minutes.  If the 8 minute mark laps your team, then one or both teammates immediately scale the rep scheme to 10 – 12 – 10, still working quickly as possible and resting remaining time.

*Scale Chest to Bar pullups 1:1 Pullups and Jumping Pullups and 2:1 ring rows 

*If odd number of athletes, teams of 1 can either complete each set as quickly as possible, on the 8 minute mark and post slowest score, or join a team and shadow one of the athletes. Keep in mind the amount of bikes available and please use a rower instead if teams of 2 have taken the bikes.

Post your slowest round as a team for the workout!