Team WOD
Start Times:
0545 (Rob)
0615 (Scott)
1300 (Todd)
4 person team - Total Weight lifted by Front Squats in 20 minutes.
- 200 meter run (pacing exercise) transition to
- Plank hold (intermediate exercise) transition to
- Jump rope, singles (intermediate exercise) transition to
- Front Squat (counting exercise - FS weight x total reps)
One person per station, team rotates when 200 meter individual returns and begins plank, plank individual moves to Jump rope, jump rope individual cleans bar and begins Front Squats, Squatting individual begins 200 meter run.
Weight should be the same for the entire team. 1 Bar per team, weight comes from the floor - If you have to change weights to accommodate, strip bar to change weights. Keep track of reps per weight. (If you have a newcomer, who is still being introduced to squatting weights, and you must use a very low weight to safely keep repping out squats (ie; the bar), we will handicap their effort to count for 95# reps. Must be good, below 90 squats. Station a Medball behind you to give you a clear signal.
If you have an odd number, 3 person team, choose between Plank and jump rope, alternate between rounds, but you must only transition based on the 200 meter run. No 5 person teams, if you have a 5th person, break up another group and go to three 3 person teams.
Recommended weights: 95, 115, 135, 185
ROUTINE IS THE ENEMY.