8a, 10a, 11a – Team WODs
9a – Powerlifting & SWOD
12p – Olympic Lifting, Mobility & Accessories Lifts (90 min class)
“Team 400 Chipper” – 30 Min Time Limit
** This is another Coach Mark Peterson inspired Team WOD.
400 meter Row
40 deadlifts 155/115
400 meter Row
40 DB or KB Deadlift Burpees (55/35)
400 meter Row
40 power cleans 155/115
400 meter row
40 DB or KB Power Clean (55/35 in each hand)
400 meter row
40 push ups (no saggy or floppy flimsy looking push ups.
400 meter row
40 strict pull ups (no bands allowed, help spot your partner)
400 meter row
40 DB or KB Strict or Push Press reps (55/35 in each hand)
400 meter row
40 Burpees (20/14)
400 meter row
Ab Mat AMRAP to finish the 30 min which will be your team score. Pass the ball back and forth after each rep.
Details: Teams of two, one bar, one set of DBs or KBs. Reps can be split any way, however each partner must do at least one rep or 1 row meter.
9a – Powerlifting & SWOD
Part I: Bench Press – close grip 3 rep bench with 2 second pause (13 min)
Part II: Pendlay Row x5 (13 min)
Part III: Body Weight team accessory training. Jumps, lunges, push ups, planks and more. (10min non-stop)
