W.O.D. Wednesday 3/11/20
Team Conditioning WOD – 25 minutes
*Watch this video to see what a “man maker” looks like…
https://www.youtube.com/watch?v=iMNnvhg1JcM
Teams of 3, splitting reps however desired…
As many rounds + reps as possible in 25 minutes of…
150/120 Calorie Bike
75 Thrusters 95/65
15 DB Man Makers 50/35
150/120 Calorie Bike
75 Power Snatches 115/75
15 DB Man Makers 50/35
150/120 Calorie Bike
75 Clean and Jerks 135/95
15 DB Man Makers 50/35
*If all female team you may use the female converted calorie bike above. If a coed team you must use the men’s calories on the bike
*Remember not everyone has to use the same weight. You may still scale with what weight is best for you on the barbell or dumbbells.
*NEVER drop dumbbells. Always set them down on the ground. Also please put them up in their correct locations on the rack after done!
Post team names and rounds + reps of workout!
Extra Work (before or after class)
Core
4 sets, not for time of:
10 V-Ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Arch Hold