Coaches- Tiffany, Bailey, Jeremy, Caleb
-$25 buy in includes team shirt
– 4 points to be earned weekly by athletes.
1 point for doing the WOD
1 point for attending Friday night
1 point for dressing in theme
1 point for logging in Wodify
Bonus points to be earned:
-5 points awarded to the team with the best top 5 scores weekly.
-5 points awarded to the best performing athlete not based on score. Selected by coaches
-5 points for each HQ sign up.
General Warm Up (5-8)
Row 500m or Run 400m or Bike 30/21 Calories
Specific Warm Up (8-18)
With 1 DB:
5 DB Goblet Squat
5 DB Push Press (each arm)
5 DB Thruster (each arm)
5 Step Back Lunge Step (each leg, held in goblet)
Grab 2nd DB and workout weight
+
4 Over-Unders
4 Burpee Broad Jump
5 Situps
5 Wallballs
RXConditioning (18-60)
Station 1: Engine Builder
AMRAP 12:00
Buy-In (together):
Row 1,500 m
Then AMRAP of:
15 DB Goblet Squats (50/35lb.)
20 Alternating DB Lunges
10/7 Calorie Row
Partners alternate full rounds or split reps.
3:00 REST/ TRANSITION
Station 2: Carry & Grind
AMRAP 12
200 m KB Farmer Carry (70/50lb.)
20 Over-unders
*can use band on rig too*
40 Sit-Ups
Rule:
Only one partner works at a time. Switch whenever you want.
3:00 REST/TRANSITION
Station 3: Mixed Modal Push
AMRAP 12
Buy-In (together):
100 Wall Balls or DB Thrusters (15lb./ 10lb. DB each hand for thruster)
Then AMRAP:
100ft. Burpee Broad Jumps
20 DB Push Press (50/35lb.)
200 m Run or 250 m Row
Partners split work however they choose.
Intermediate/ Baseline
(Too much copy for full description)
Goal is to consider scaling the load in order to help your team continue to keep moving through each 12:00 AMRAP.
(0-5)
Today’s partner workout has 3 different station rotations that will all last 12 minutes. Each station has a different set of rules and some have buy in’s and others don’t. Be mindful of where you are at and how the game is to be played! At station 1, the athletes must complete a “buy in” prior to advancing to rounds that must be fully completed by 1 person while the other person rests and waits their turn. Station 2 has no “buy in” and the work there can be broken up anyway you and your teammate decide gets you the best results. Station 3 includes a “buy in” again and then the work can be broken up however you and partner decide. Today’s focus is endurance and stamina, so keep your scaling to versions/loads that allow you to keep moving so that you feel as though you are limited more by your personal endurance than anything else.