13 September

Training Session (7a)

A. Back Squats; Light

+

Team WOD



7M AMRAPS

WITH A TEAM OF 4

STATION 1:

LADDER

1 TRIP PLATE PUSH (15 YARDS)

1 BURPEE EACH PERSON (4)

2-2/3-3/4-4/5-5/6-6/7-7......

*1 PERSON DOING BURPEES AT A TIME

1. SCORED AS ROUNDS AND REPS. LAST ROUND FINISHED + PARTIAL REPS.


STATION 2:

2 ROUNDS:

600M/500M ROW

50 DBL KB PISTON PRESSES (BLUE/YELLOW)

*WITH WHATEVER TIME IS LEFT, MAX CALS

1. SCORE IS TOTAL CALS ROW'D

2. 1 PERSON WORKS - REST MUST BE HANGING FROM PULLUP BAR FOR EVERYTHING BUT MAX CALS AT END.


STATION 3:

7M AMRAP LADDER:

2-4-6-8-10-12-14-16-18

WB'S (20/14)

SYNCHRO PIUSH-UPS (2 WORKING (MEN)/1 WORKING (FEMALE)

1. SCORE IS ROUNDS AND REPS COMPLETED.


STATION 4:

7M AMRAP:

25/15 CAL BIKE

BIG LAP RUN

*LAST PERSON OFF BIKE MUST BE 1ST PERSON ON BIKE

MINIMUM OF 5/3 CALS
(Andy/DP/Amy)



1. SCORE IS ROUNDS + REPS.
2. SCORED AS 4 INDIVIDUAL EVENTS. LOWEST OVERALL POINT TOTAL WINS.
3. 3M TRANSITION B/W STATIONS.