Trodo Open 1-2014

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Saturday January 18, 2014

Come in today to compete in the Trodo Open.  This is treated like any other Saturday team WOD where we will place you on a team.  As a team you will decide if you will participate as CAT1, CAT2, or CAT3.  If you choose you may participate in the Trodo games Feb 22.  There is no obligation to compete, but please don't not come to Team WOD Saturday because you don't want to compete.  It's still a fun WOD and a great workout.

Trodo Open WOD 1-2014

15 Burpees (together) 200 DUs/400 Singles 15 Burpees (together) 120 Hand 2 Hand Russian KB Swings 15 Burpees (together) 80 Toes 2 Rings 15 Burpees (together)

Movement Requirements 15 Burpees Team-of-4

[200 Double Unders or 2x Singles) Pair1-Athlete1: 50 DUs or 100 singles, while Pair2 performs partner assisted handstand hold (1 athlete holds)

Pair2-Athlete1: 50 DUs or 100 singles, while Pair1 performs partner assisted handstand hold (1 athlete holds)

Pair1-Athlete2: 50 DUs or 100 singles, while Pair2 performs partner assisted handstand hold (1 athlete holds)

Pair2-Athlete2: 50 DUs or 100 singles, while Pair1 performs partner assisted handstand hold (1 athlete holds)

[15 Burpees Team-of-4

[120 Hand to Hand Kettle Bell Swings, #53/35

CAT2: #35/26

CAT3: Any Weight Pair1-Athlete1: 30 H2H KBS, while Pair2 performs stabilized knee tuck (1 athlete holds)

Pair2-Athlete1: 30 H2H KBS, while Pair1 performs stabilized knee tuck (1 athlete holds)

Pair1-Athlete2: 30 H2H KBS, while Pair2 performs stabilized knee tuck (1 athlete holds)

Pair2-Athlete2: 30 H2H KBS, while Pair1 performs stabilized knee tuck (1 athlete holds)

[15 Burpees Team-of-4

[80 Toes to Rings

CAT2: V-ups

CAT3: Straight leg abmat sit-up with toe touch Pair1-Athlete1: 20 T2R, while Pair2 performs partner assisted handstand hold (1 athlete holds)

Pair2-Athlete1: 20 T2R, while Pair1 performs partner assisted handstand hold (1 athlete holds)

Pair1-Athlete2: 20 T2R, while Pair2 performs partner assisted handstand hold (1 athlete holds)

Pair2-Athlete2: 20 T2R, while Pair1 performs partner assisted handstand hold (1 athlete holds)

[15 Burpees

Skill/Strength: Movement Standards Team selections Station Set Up

Warm Up: 500 m Row DROM Band Mobility 2 Rounds 30 sec each GHD SU GHD HX HSPU KB Snatches Pry Squats

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