8a, 10a, 11a – Team WODs
9a – Powerlifting & SWOD
12p – Olympic Lifting & Accessory Work
Team WOD Details:
Groups of 3 – After cash in, one athlete at each station.
Buy In: 130 push ups (split any way teams wish, all working at the same time)
Station 1: 4488m row (Rotate every 400 meters)
Station 2: (record reps/rounds)
4 Hang Power Clean 95/65
4 Push Press 95/65
8 Front Rack Lunges 95/65 (1 step = 1 rep)
8 American KB Swings 55/35 (above head)
26 Burpees
Station 3: 30 Second Plank then rest until you rotate.
4 Hang Power Clean 95/65
4 Push Press 95/65
8 Front Rack Lunges 95/65 (1 step = 1 rep)
8 American KB Swings 55/35 (above head)
26 Burpees
Station 3: 30 Second Plank then rest until you rotate.
**When the rower hits 4488, row and reps are done and move on to cash out.
Buy Out: 130 push ups (split any way teams wish, all working at the same time)
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Powerlifting & SWOD
Week 1 of Upper Body Focus for 3 Weeks.
Station 1: Bench Press or Floor Press for 6 sets of 12. Use Medium Close Grip.
Station 2: DB, KB or BB Shrugs x 15 + Band Pull Apart x 20 for 5 rounds.
SWOD:
Hang Power Clean x5 (add weight as needed)
10 – 15 Push Ups
10 Plate Squats (15/10)
Rest 45 – 60 seconds and repeat.
