W.O.D. Wednesday 3/11/20

10
Mar

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