I am really excited to run today's team wod and this is the first time we have done anything this style. I am replicating what they did at this years' CF Games. So here it is….
Team WOD Relay
Teams of 3-4 will have to complete 6 individual workouts. Each person on your team must complete at least 1 of the workouts. If you are a team of 4, 2 athletes from your team will be completing 2 workouts. If you are a team of 3, all 3 of you must complete 2 workouts. The order of the workouts are written below. Once each workout is complete, you will tag your teammate for them to start the next workout. After all 6 workouts are completed, the score is the total time to complete all 6 workouts. Your teams are listed below the workouts. You will receive 5 minutes after the warm-up to decide who does what workout. All your equipment will be set up for you prior to class. There will be no scaling of barbell weights other weights, so strategize accordingly. I would arrive a bit earlier at CFG and meet with your team to discuss what you want to do ahead of time. That 5 minutes will go by fast. Have fun!
WOD 1
3 rounds:
Row 250m
20 Hand-Release Pushups
WOD 2
20-16-12 reps:
Overhead Walking Lunge Steps (45)(25)
Pullups (bands can be used if an athlete chosen needs bands)
WOD 3
2 rounds:
KB Farmers Carry x 4 lengths of gym (55)(35)
50 Air Squats to Med Ball
WOD 4 – Weightlifting Room
10-8-6-4-2 reps:
Power Clean (115)(75)
Box Jumps x 2 (24)(18)
WOD 5- Outside (it will be probably be raining)
Run 400m
30 Burpees
Run 400m
WOD 6
5 rounds:
5 Power Snatch (95)(65)
15 Double-Unders
………………………………………………….
8am Class Teams
1. Nick, Danielle, Jen Simko, Keith
2. Rich W., BJ, Dave, Gerry
3. Jason M., Kate, Carol, Kristin
4. Jocelyn, Sharkey, Sam, Michelle L.
5. Lauren, Josh, Cathy, Kris
6. Sara, Bob, Nicole, Gina
9am Class Teams
1. Vince, Barb, Mary
2. Matt B, Tim, John K
3. Patrick, Connor, Wendy
4. Deb, Joe G, Rich R.
10am Class Team
1. Mike D, Kari, Sonia
2. Edmund, Paul, Kal
3. Mark, Angela, Andrew E.
4. Sully, Sean K, Serge
5. Jen K, Andrea H, Bryan
In the event that someone shows up without signing up for the class, I may have to switch some teams around a bit, so please be patient about the process if this occurs. Thank you.
