10a Team WOD
3p – Lincoln Park Rugby Team Training (private group)
** Reminder: Next weekend Feb. 8th & 9th we are hosting another CrossFit Headquarters seminar so the gym will be closed Sat & Sun. Which means another Happy Hour WOD Sat. Feb. 8th at 6p. With adult hydration beverages at 7p sharp.
Team WOD Programming:
** Teams of 2 with one athlete working at a time until you get to the burpees. Then both athletes can work fast and furiously at the same time. Your score is how many burpees you and your teammate can accumulate over all the rounds.
A. 10 Min Time Cap
1000 meter Row
30 – Deadlifts (185/135)
20 – Plate Squats (15/10)
10 – Push Ups
AMRAP of Burpees before clock runs out.
2 min rest…
B. 9 Min Time Cap
800 meter Row
30 – Power Cleans (135/95)
20 – Plate Squats (15/10)
10 – Push Ups
AMRAP of Burpees before clock runs out.
2 min rest…
C. 8 mins cap
600 meter Row, then
30 – Thrusters (115/75)
20 – Plate Squats (15/10)
10 – Push ups
AMRAP of Burpees before clock runs out.
2 min rest…
D. 6 mins cap
400 meter Row, then
30 – Push Presses (95/65)
20 – Plate Squats (15/10)
10 – Push ups
AMRAP of Burpees before clock runs out.
