Lakeview Schedule – Team WODSs @ 8a, 9a, 10a
Lincoln Square Schedule – Team WOD @ 10a
TEAM WOD Details – Teams of 4 – 5 Rounds
Station 1 – Trodo Push Up
Station 2 – Kettle Bell Sumo High Pull 70/55
Station 3 – Hang Power Clean (115/85)
Station 4 – DB Snatch (55/35)
** 4 stations of work each at 60 seconds for great reps. With your team of 4 rotate through each station passing the total rep count to the next person. Once 4 minutes of worked has passed all teammates will rest. The rest station after each round will increase by 15 so you can maintain your rep count or possibly add to it. The hardest part of the WOD is passing your number to the next athlete.
** We are going for 5 rounds. Each round gets a slightly longer rest station. During your rest add up all the reps for a round score. Your goal is to try and hit that number each time or beat it.
R1 there is 1 Min & 15 seconds of rest after 4 min of work.
R2 there is 1 Min & 30 seconds of rest after 4 min of work.
R3 there is 1 Min & 45 seconds of rest after 4 min of work.
R4 there is 2 Minutes rest after 4 min of work.
R5 . . . done after 4 min of work.
Before going home each athlete needs to partner up for a group of 2 to do the following finishing move. The two athletes can split up the work any way they like with only 1 person working at a time. This is not a race, this is for a great mid-section burn.
** 111 V-Ups . . . 3, 2, 1 – GO!