Team WOD day!
WORKOUT:
Cutting each class in half with as many people working per group as you want complete the following workout as fast as possible and IN WHATEVER ORDER YOU WANT:
200 Calories on the Bike
150 Ring Rows (Feet on 20" Box)
200 Back Squats (95#/145#)
150 Shoulder 2 Overhead (65#/95#)
200 Box Jump Overs (20"/24")(STAND FULLY ON TOP EACH REP)
150 Knees 2 Elbow (On Hanging Rings)
20 minute cutoff
Some quick guidelines:
- Each group with get ONE set of LOW rings, ONE set of HIGH rings, ONE women's and men's barbell, ONE box and ONE bike per team...
- This means you will have to change weights for the barbell movements in this workout and have to coordinate rest and work periods with other members of your group if each team has more than 6 members...
- ONE LAST THING... Every member of a team must complete AT LEAST 10 reps/calories on each movement or at least try for the sake of training balance :)
POST YOUR TEAMS TIME OR TOTAL REPS COMPLETED TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
1 comment:
Fun WOD, gang! I hope Saturdays continue to be team-oriented stuff.
9:00 class:
T1 w/8 people finished 14:02 (if I remember correctly).
T2 w/9 people finished 16:01.
How did 10 class do?
P.S. Check out the Peanuts comic in today's paper...poor Charlie Brown tries to rope climb! ha ha
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