TEAM WOD
In Teams of Two
Four sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows)
60 seconds of BB Jump Squats (75/55 lbs)
Rest 60 seconds (while your partner jump squats)
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds (while your partner completes pull-ups)
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds (while your partner completes pushups)
SPORT
A. Gymnastics Skills Challenge
Against a running clock, complete the following gymnastics skills:
0:00 to 3:00
Establish a 2-RM Weighted Chest-to-Bar Pull-Up
3:00 to 6:00
Establish a Max Effort L-Sit
(as many attempts as you’d like, but only score your best attempt)
6:00 to 9:00
Establish a Max Effort Handstand Walk
(as many attempts as you’d like, but only score your longest walk)
B. For time:
Run 1200 Meters
63 Kettlebell Swings
36 Pull-Ups
Rest until the running clock reaches 15:00, and then…
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10
C. Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders