Team WOD

illnes to wellness

Saturday June 29, 2013

Open Gym: 8:00-9:30 Team WOD 9:30-10:30

WOD

Teams of 4-2 Girls/2 Guys Team 330# Yoke carry, 400 meters. (2 laps to Kens) Or Depending on attendance,  185# team sled pulls 400 m (each team member pulls 100 meters.) If team  member can not carry or pull full load team must assist and carry balance of load.  Yoke=190#, sled=50# 6000# Kettlebell Swings 8000# Shoulder to Overhead 16000# Deadlifts 200 DUs

As a team 100# must be carried on the run.  Each team member must carry weight. Kettlebells, med balls, bumpers, barbell,  and jerry cans are all acceptable sources of weight.  2 Kettlebells per team.  2 bars per team; 1-45#/1-35#.  Add and remove weight per athlete per movement as needed.  Bar must be picked up from the floor for S2OH.  Must complete each movement before moving to next.  1 athlete works at a time.

Skill/Strength: Team Selection Strategy Weight distribution and rep count Barbell and weight set up

Warm Up: 800 m Run OH Walking Lunges 45/25/10 Step>Door and Back 10 HRPU 10 KB Swings 10 KB Halos 10 Wall Facing Squats 60 Sec Paleo Chair DROM Foam Roll

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