"Team Fight Gone Bad”
In this workout for three rounds you move from each of five stations after a minute. This is three five-minute rounds, from which a one-minute break is allowed before repeating.
The stations are:
Wall-ball: 20#M /W#12, 10 ft target. (Reps)
Sumo Deadlift high-pull: 75#M/#55W (Reps)
Box Jump: 20" box (Reps)
Push-press: 75#M/#55W (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Teams of 2 complete in order for time:3000 meter row100 Lateral Burpees over parallette150 Box Jumps200 slam balls2000 meters of running, alternating every 200mOnly 1 partner may work at a time. Work/rest interval is up to the team except for the last run.
“Compare and Contrast” Part 2For Time:100 Wall Ball Shots50 Cal Row100 Burpeesor100 Burpees50 Cal Row100 Wall Ball ShotsThis is Part 2, the objective is to improve time for each element.There is a penalty for each element that exceeds your time from Part 1.
Team and Individual WODClass will be divided into 2 groups.5 RoundsRow 500 MetersMax Double Unders (Sub is 20” Box Jumps)While one group is rowing second Group will perform Double UndersTime for Double Unders is dictated by slowest Rower30 Seconds transition time between movementsScore Total Double Unders for individualsTotal Double Unders for each groupMost Double Unders winsRow fast to limit other teams time for Double Unders