WOD

5/3/13

Saturday Team Workout!

Teams of 4

“PICK YOUR POISON”

  • Choice # 1 – Run or Row? — 800m relay run (200m each teammate) OR 800m relay row (200m each teammate)

Station = 15 KB Swings  15 Wall Balls 15 Sit-Ups  15 Box Jumps (one member at each station. Rotate when everyone is done with the 15 reps.)

  • Choice # 2 –  Push or Pull? — 40 HR Push-Ups or 30 Pull-Ups

Station = 15 KB Swings  15 Wall Balls  15 Sit-Ups  15 Box Jumps (one member at each station. Rotate when everyone is done with the 15 reps.)

  • Choice # 3 –  Top or Bottom? (two barbells per team) — 20 Shoulder to Overhead(115/75) or 20 Hang Cleans (115/75)

Station = 15 KB Swings  15 Wall Balls  15 Sit-Ups  15 Box Jumps (one member at each station. Rotate when everyone is done with the 15 reps.)

  • Choice # 4 – Jump or Drop? — 50 Jumping Lunges or 30 Burpees

Station = 15 KB Swings  15 Wall Balls  15 Sit-Ups  15 Box Jumps (one member at each station. Rotate when everyone is done with their 15 reps.)

  • Choice # 5 –  Crawl or Hang? —   10  (10m) Bear crawls or 25 Toes to Bar

This WOD is broken into two components – Set stations and Strategic choices.  Team members will be broken into groups of four and will be assigned a station.  At the stations, no two members can be performing the same movement, which means that you must wait for your teammates to complete their 15 repetitions before the group rotates to the next exercise.  Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise.

Choose one of the two tasks; each member must complete the assigned number of reps.

Stations: L1 (53/35 KB) (20/14 WB) (24″/20″)  L2: (35/25) (14/12) (20″/16″)

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