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 (5-15)
Partner Cone Game
*Partner up, face each other, sit in bottom of squat. Call out commands (knees, head, toes, etc), when you say cone, they grab cone. Loser does a penalty (10 air squat, 5 pushups, 3 burpees, whatever you feel). Have 1 line rotate down 1 slot so each round they face a new partner
Specific Warm Up (15-25)
5 Medball Squats (in goblet)
6 Medball Reverse Lunge Step (in goblet)
5 Push Balls
5 Wallball
6 Lunge Wallball
6 Alternating Wallball
+
5 Medball Burpees
RXConditioning: (27-49)
30 Medball burpee
60 Alternating wallball shots
30 Medball burpee
120 Lunge wallball shots
30 Medball burpee
60 Alternating wallball shots
30 Medball burpee
20/14lb.
Goal: Sub 17
Cap: 22:00
Intermediate:
30 Medball burpee
60 Alternating wallball shots
30 Medball burpee
120 Lunge wallball shots
30 Medball burpee
60 Alternating wallball shots
30 Medball burpee
14/10lb.
Baseline:
20 Medball burpee
40 Alternating wallball shots
20 Medball burpee
80 Lunge wallball
20 Medball burpee
40 Alternating wallball shots
20 Medball burpee
6/4lb.
(52-60)
Teams of 2-3
7 Min AMRAP:
Max Distance Sandbag Carry 150/100
*Alternate every 100′
(0-5):
Today the team workout calls for pairs of 2, some synchro, some solo and lots of sweat. The goal today is to really get the skill/position for effective medball burpees because it is different than a regular burpee. Without good timing and position on getting your body down the ball, it will be hard on the shoulders. The burpee is the solo movement today. As a team, each time this movement appears, you accumulate 30 total reps, and on the alternating wallball shots, you must find a position that allows teammates to shoot it off the wall/target to one another. The lunge wallball shots are another solo pursuit in the middle of the workout where the teams can break that work up however you see fit…except during that movement alone the other partner must be hanging from the pull up bar. Keys to success today will be communication and consistency.