For the rest of November we are going to have a Saturday Team WOD theme around named WODs. Taking Hero and Girl WODs, putting them together and modifying them slightly to fit the day. December will have a different theme. Hope you enjoy and keep in mind that the barbell will be added a bit more with Saturday programming. There are always substations for movements though.
Team Eva (27 min cap)
6 rounds
Row 700m
30 Kettlebell swings (70/55)
30 Pull-ups
Notes:
a) Use a heavy KB, if you can not take it overhead safely, then slightly above eye level.
b) Pull Ups need to be legit. Why waste your time doing something half way?
c) Split up work any way you can. If I was a teammate with Noal he might do 80% of the work and I do the rest. But that would work because at the end of the day it was hard for each of us.
d) Each athlete needs to do at least 1 rep at each station. You can not let your buddy to all 30 KB swings, or all 30 pull ups. Each athlete has to do something.
Rest 3 Min. . .
Team Grace: 60 Clean & Jerks 135/95 (10 min cap)
Notes:
a) zero drops.
b) no drops
c) I think we get the point, this is more for the sake of the workout. There are two athletes doing work here. Do as many reps as you like and rotate. 50 Reps total. Think more about quality vs. sketchy wild reps. No push press reps, split jerk or power jerk.
e) use two bars for a team if you have to pick two different weights.
