2014-01-22

WEDNESDAY WORKOUT

Lets drum up some team spirit as the Open approaches... Little something for everyone....

The bigger classes are the more fun this one will be!!

WORKOUT:
We will cut each class IN HALF & each group will try to complete as much of the following as possible in 30 MINUTES:

Rx'd for classes of 14 or more:
5000m Row
1500 Single Unders
300 Calories On The Airdyne
200 Empty Barbell Thrusters (33#/44#)(No scaling weight on this one)
150 Pull Ups (CTB, If possible, but all reps will still count)
100 Alternating DB Snatches (Rx'd is 55#/70#, but others in your group can scale to 45#/60# OR 30#/50#, But No Lower)

Rx'd for classes of 8-14:
4000m Row
1300 Singles
250 Calories On The Airdyne
175 Empty Barbell Thrusters
125 Pull Ups (Still CTB, If You Can)
80 DB Snatches

Rx'd for classes of 8 or less:
3000m Row
1100 Singles
200 Calories On The Airdyne
150 Empty Barbell Thrusters
100 Pull Ups
60 DB Snatches

SOME RULES...
1. Each team will get the following equipment and NOTHING ELSE...
- 2 Jump Ropes (1 longer/1 shorter)
- 1 Rower
- 1 Airdyne Bike
- 1 Men's Bar & 1 Women's Bar
- Up to THREE different DB weights (If needed)
2. ALL members of the team can be working at any given time once the WOD starts, BUT only ONE person can be working on any single movement at a given time... So early on people will be spread all over doing work, but at the end if you just have pull ups left only one person can be doing pull ups at a time...
3. Once you finish a movement your group can spread to the movements that are left, but again only ONE person can work per movement at a time, but you can trade off whenever you like...

POST THE WOD YOUR GROUP PERFORMED AND HOW FAR YOU GOT TO COMMENTS

4 comments:

Unknown said...

Crystal, Rachel and myself completed this bad boy in 28:53
Was a fun one! Way to go ladies :)

Unknown said...

20:34 (w/ Megan, Bri, Dave, Carolyn, Lisa, Jared & Nick)

Unknown said...

Nice going!!

Unknown said...

Colin-- did you reclaim your legs? :-). Way to work it team!