TEAMS of 6
WOD 1- Relay Style
ADV.- DL – 225/185 Box 30/24
INT – DL -185/155 Box 24/20
BEG – DL -155/105 Box 20/16
*Each team member must complete the total rounds before the next player is tagged.
** One Bar per team- players must change weights
WOD 2- SKILLZ
Each station is a 6 min AMRAP
Teams may choose 2 players per station. 1 athlete works at a time however they can split reps however they like. ( Place your players in their strongest stations
1) 3 MU (int= ch2bar or pull ups – beg= 5 ring rows)
30 DU (scle is 50 singles)
2) 5 HSPU (int=Ab Mats- beg= HR Push ups)
10 Power Snatches (Adv= 765/55- Int= 65/35- Beg= 55/25)
3) 6 ALT Pistols (int= low box pistol – beg= parallel box pistol)
12 KB Swings (adv= 70/53- int= 53/35- beg= 35/26)
WOD 3- Mirror Race – 4 min Cap
All 6 players participate- only 2 barbells and 4 quadrants. Bars must not be dropped or teams must tag start line then proceede to start the failed quadrant over.
40 Thrusters (adv=135/95- int=115/75- beg=75/35)
** 10 reps each group will be performed in each quadrant- groups must face eachother and stay together moving through the quadrants until each group has performed all 40 reps over 4 quadrants.
** Barbells must move through the quadrants together. If group A is faster on the thrusters than group B- they must wait for B to finish their reps before moving to the next quadrant where the next set of reps can be started.
*** I will help organize teams in an effort to try and make teams for different divisions- ie: Beginner/ Intermediate/ Advanced. If we can do this it will help all teams have a great time and get a good workout in.