Saturday, 06 January 2018

 Come support “The Troop” team at the UMAC today at the KO in the OK team competition. WOD times are scheduled for 1124, 1410, and 1745. And Sunday quarterfinals at 1148.

 

Conditioning:

4-person team WOD (2M/2F)

“Forward and Reverse”

M/F pair one completes the following, in order:

50 Calories Rowed

50 Wall-Ball Shots (25/16 ) at (10/9′)

40 Pull-ups

50 Box Jumps (20″)

40 Front Squats (115/75)

40 Calories on Assault Bike

 

M/F pair 2 complete the following, in order:

40 Calories on the Assault Bike

40 Front Squats (115/75)

50 Box Jumps (20″)

40 Pull-ups

50 Wall-Ball Shots (25/16) at (10/9′)

50 Calories Rowed

 

For Time

Compare to Saturday, 26 August 2017

Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.

 

…rest 8 minutes, then…

Strength:

Find 1-rep max team total of:

Hang Power Snatch

12:00 cap

 

For team total

Only 2 bars per team. Only one bar moving at a time.

 

Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Comments

  1. Rhonda with Christa and Lilianna

    36:05
    350#

  2. White Ape says:

    Partner team “Jammy”
    We did pair 1, 10:54 Rx

    Teamed with “Zil-Be”
    Pair 2, 14:15 Rx

    Team “Jamzilbe”
    Total time-25:09 Rx

    SWOD:
    Becca – 95
    Jaime – 110
    Jana – 115
    Ape – 185
    Total – 505

Speak Your Mind