Training Session (7a)
Front Squat Monster Drops
2 Reps - 4 Reps - 6 Reps
*225/245/265 (x2)
*145/165/165 (x4)
*95/95/95 (x6)
Team WOD
IN TEAMS OF 2 OR 3
EVERY 2M FOR 32 MINUTES
WINDOW 1:
5 SYNCHRO BURPEES + 500M/420M ROW
WINDOW 2:
20 YARD SYNCHRO BURPEE BROAD JUMPS + MAX HEAVY WALLBALLS
WINDOW 3:
25 T2B OR BURPEES TO HIGH TARGET + BIG LAP (ALL RUN)
WINDOW 4:
20 HEAVY SLAMBALLS + MAX BIKE CALS
*261 (Andy/BW)
1. IF TEAMS MISS ANY STATION, THEY MUST REST THE NEXT STATION AND THEN JUMP BACK IN WITH SAME GROUP. 10 CAL/REP PENALTY FOR EACH STATION MISSED. (20 CAL/REP PENALTY SINCE MISSED ONE AND THEN SAT ONE)
2. SPREAD BURPEE BROAD JUMPS TO START AT 5 - 10 - 15. ENTIRE TEAM WORKS.
3. SCORE IS TOTAL CALS AND HEAVY WALLBALLS COMPLETED.
4. IF LATE GETTING IN FROM BIG LAP, THEY CAN START THE NEXT WINDOW LATE BUT MUST FINISH THE 20 SLAMBALLS BEFORE NEXT WINDOW ENDS TO AVOID THE PENALTY. EVERYONE HAS TO BE IN THE DOOR BEFORE SLAMBALLS CAN START.
No comments:
Post a Comment