Adversary WOD
2 people go toe to toe for 4 rounds of:
#1...20 wall balls (20/14)
...15 chest to deck pushups
#2...25 abmat situps
...ground to overhead for reps (95/65)
Individual score is your reps of GTO.
Post GTO reps for you and your adversary 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 at 0550)
Go find yourself an adversary and set up the equipment. We are also going to use this team WOD as a trial for judging and being judged. More details on that below.
On "Go", athlete #1 will perform 20 WBs and 15 pushups. Once complete with those he or she will swap out with Athlete #2.
Athlete #2 (on "Go") will perform 25 abmat situps and then immediately go into ground to overhead reps. Perform as many GTO reps as you can before your adversary comes over to you (from their pushups) and tags out with you. Athletes swap and continue back and forth until four rounds have been completed by both.
Ground to overhead can be a snatch, muscle snatch, clean and press or clean and jerk. Just get the weight on the ground for each rep and safely locked out overhead. Athlete with the most GTO reps wins!
For the judging...based on turnout, we hope to run two Heats of this team WOD. Everyone will pick an adversary to pair up with. Then we'll make two Heats of the adversary pairs. Heat #1 will do the WOD to movement standards while being judged by those athletes in Heat #2. After a 5 minute or so rest and reset, the pairs from Heat #2 will then complete the WOD while being judged by Heat #1. This gives everyone a chance to experience not only judging movement standards but also being held to movement standards. If you've never been "no rep'd" in the middle of a WOD, you need to experience it so you understand what an appropriate reaction is (and is not!) and the need to stay focused after someone tells you no rep. Should be good prep for the Games and give everyone a feel on whether they want to judge the Open WODs.
ROUTINE IS THE ENEMY.