Tuesday, November 4, 2014

11/05/14 - "We Wednesday"


  • A. Power Clean 3-3-3-3-3 (must be TnG - touch and go)

  • B. TEAM WOD
  • Teams of Two

  • WOD #1
  • EMOM 6:00 Min
  • 6 Deadlifts (225#/135#)
  • 12 Box Jumps (24”/20”)

  • *partner #1 on DL, #2 on Box Jumps, switching every minute


  • 2:00 Rest

  • WOD #2
  • TABATA 4:00 Minutes for Reps
  • Wall Balls
  • Pull Ups

  • Notes:
  • One athlete must perform Wall Balls and the other athlete must perform the Pull Ups. It’s up to the team to decide which athlete performs these movements and how often.
  • Team score is the total reps.

  • 2:00 Rest

  • WOD #3
  • For 6:00 Minutes
  • Row (calories)
  • Plank Hold

  • Notes:
  • One athlete will row while the other athlete holds the Plank position, switch whenever you're ready or when planking partner breaks the plank.

  • If the athlete holding the Plank position drops/breaks, the athlete rowing must stop and they BOTH switch movements.

  • The teams overall score is: (WOD#1 Points) + (WOD#2 Reps) + (WOD#3 Cals)

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