Heres the WODs! The Workouts: Workout 1: Relay race 10 KB swings (55/35) 10 burpees 100ft sled push Add 10 or 15# plate to sled The men of the team will be on one side with a 55# Kettle Bell & 15# plates. The women on the opposite side with a 35# Kettle Bell & 10# plates. At the count of 3-2-1.. the first female team member begins the KBS & Burpees, once completed they will push the sled (already loaded with a 10# plate) to the opposite side. Upon reaching the other side the first male member may only begin the Kettle Bell Swings once a 15# plate has been placed on the sled. This continues until the final team member has crossed the finish line. Workout 2: The team begins with one barbell loaded to 135#… ONE PERSON WORKS AT A TIME. Each team member does one set of 15 Reps. Person 1 does 15 power cleans Person 2 does 15 deadlifts Person 3 does 15 bar facing burpees Person 4 does 15 deadlifts + Then, once the final deadlift has been completed the team moves on. Here, ALL TEAM MEMBERS ARE WORKING AT ONCE. Upon completion of your station, you must TAKE A KNEE, WHEN ALL TEAM MEMBERS ARE KNEELING, the team rotates to the next station and begins again. Repeating this until each member has completed each station. Station 1: 30 wall ball (14#) Station 2: 30 goblet reverse lunges (35#) Station 3: 300m row Station 4: 30 box jump step down (20′) + 2 people each do 50 air squats (SIMULTANEOUSLY) - Team members must double high five at the top of each rep. Patty cake style. Then 2 people each do 20 burpees (SIMULTANEOUSLY) - Again, team members must double high five at the top of each rep. PATTY CAKE STYLE. Extra points for the song. Then TIME!
Posted on: Fri, 23 May 2014 02:36:31 +0000