Friday 09.06.13

“Hold On for One More Day (and/or Rep)”


In 4-5 person teams (1 min rest between stations): 
4:00 AMRAP Deadlifts / Bar holds at the hang (185/135)
4:00 AMRAP Pull-ups / Bar hangs
Tabata Pushups (chest to deck)
Tabata Abmat sit-ups
Score is total number of deadlifts and pull-ups performed, plus your two Team Tabata scores.

Coach's Notes.  (Early post to get the word out and let you digest a bit.)

Friday Team WOD -- 0600 mass start at the Bubble, WOD brief and form teams at 0545, show up early to warm up!

OK, these might be the most complicated Team WOD rules ever.  Don't worry, it's not that bad...it'll be crystal clear after the WOD brief.  Maybe.
  1. Deadlifts.  Athletes form up in a ring, each with a loaded bar.  At "Go", everyone performs a deadlift and halts at the top, hang position.  Athletes take turns performing single touch-and-go DLs in sequence around the ring, keeping a running count of DLs performed.  You must maintain an upright position in the hang -- no bent over rest positions. Work continues until ANY athlete drops the bar. All team members must perform 5 burpees, then the team can "reset" and go again.  Continue until 4:00 is expired.
  2. Pull-Ups.  Similar, with a twist.  At "Go", everyone hops on the pull-up bar. Take turns performing single pull-ups in sequence, keeping a running count. You must maintain the bar hold without touching the ground or supporting yourself in any way. Work continues until ALL athletes drop from the bar. All team members must perform 5 burpees, then the team can "reset" and go again.  Continue until 4:00 is expired. After the first attempt, athletes can choose to bar hold only while the remaining athletes continue to rotate single reps. 
  3. Tabatas.  Each Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals (4:00 total). For each movement, the individual Tabata score is the lowest rep count performed in any of the intervals.  The Team Tabata score is the sum of these individual low scores.  Use a whiteboard to record scores, and watch the big clock to manage your own intervals.
All told, 19 total minutes to complete the WOD.  We'll try to start 2 teams at the deadlift station every 5 minutes.  If performing solo, get the same focus on grip strength by doing 4:00 max rep singles with a 5 second count between reps, 5 burpees when you have to take a break.

Motivational Awesomeness.
  • "Hold On" - triumphant return of the Friday Retro Jukebox! An awesome Team WOD deserves an awesome 80's song, and the Wilson Phillips trio delivers. When your grip strength is gone and you're making your team do burpees, just remember: "You've got no one to blame for your unhappiness...you got yourself into your own mess."  I know that there is pain, just hold on for one more day!  Beautiful, I tell you...