To There and Stack (and Back Again)
16 total rounds for time:
20 m Overhead lunge (varying weights)
20 m Bear crawl
(Teammates take turns transporting a variety of objects (240 total lb) on a 20m course)
Meanwhile, the other 3 athletes perform:
Max reps Burpee Box Jumps (continuous, 1 rep at a time)
Perform 4 jumping lunges as a team ANY time a weight hits the ground!
See WOD notes for details on execution, penalties, and scoring.
Post team time (minus # of BBJ) to whiteboard and comments.
Coach's Notes. (standard Friday Team WOD start time of 0600, warm up prior and be ready for a WOD brief around 0550)
OK, stay with me! Going to describe it here, but we will fully explain/demo at the WOD brief in the AM. We will set up a number of lanes running from the Wallball area to the GHDs, with an assortment of weights stacked at the start point. The general idea is that members of a 4 person team take turns grabbing a single item and overhead lunging with it down to the turnaround point. Once there, stack it (neatly), bear crawl back, and swap out with a partner.
Once all of the objects are stacked by the GHDs, the team retrieves them in the same manner (bear crawl down, OH lunge back) until everything is returned and stacked at the start point.
Each lane will have 1 of each (240 lb, 8 items total -- 2 objects per person):
- Bumper plates: 45 - 35 - 25 - 15 - 10
- Kettlebells: 55 - 35 (5 person teams, double up on KB/DB for 10 total items)
- Medicine Ball: 20#
When you're done, thank Scott for all his hard work programming this past month. No strength WOD today, work some skills and mobility drills. Get ready for everything Susan's going to throw at you in November!