10a – Team WOD
Team WODs will be done in teams of 3 today. Try to pick some new athletes to work with and keep yourself accountable today and move like a champ. NO half reps, no cheated movements and keep yourself in a safe and strong position at all times.
WOD #1: Ab Mats past your toes – 10 min
Athlete 1 – Pace Car – 15 Kettle Bells Swings to eye level (70/55)
Athlete 2 – Jumping Pull Ups (chin CLEARLY above bar)
Athlete 3 – Plank (any variation)
WOD Explained – Everytime the athlete in the pace car finishes 15 heavy kettle bell swings everyone rotates stations. The goal is to go for as many jumping pull ups as possible in 10 minutes. Please try to use a slightly heavier kettle bell for todays workout. We are only taking the movement to eye level to help accomplish this.
Rest 2 Min . .
WOD #2: Plate Lunge – 10 min
Athlete 1 – Pace Car – 15 push ups w/ Hand Release
Athlete 2 – 45/25 Walking Plate Lunge for Max reps (1 step 1 point)
Athlete 3 – Plank (any variation)
Rest 2 min . . .
WOD Explained – Everytime the athlete in the pace car finishes 15 push ups everyone rotates stations. The goal is to go for as many lunges as possible in 10 minutes. Every step is 1 rep and you can hold the plate any where you like. Overhead is preferred but if you have poor mobility than keep it at your chest (please no plate drops).
WOD #3: Ab Mats past your toes – 10 min
Athlete 1 – Pace Car – 15 Wall Balls (20/14)
Athlete 2 – Ab Mats
Athlete 3 – Plank (any variation)
WOD Explained – Everytime the athlete in the pace car finishes 10 wall balls everyone rotates stations. The goal is to go for as many ab mats as possible in 10 minutes. The standard for the ab mats is to touch the ground in front of your toes. Touching your shoe would only be considered a partial rep.
