WOD Sat. Apr. 20

April 19th, 2013

Team WOD
All Levels
Teams of 3 or more
At all times 2 members of each team will with a Medicine Ball (Men- 20# / Women – 14#) do the following:
Perform a full-squat and then toss the ball to their partner 4′ away. The partner will do the same. At any point in time one of the other team members may relieve one of the team members tossing the medicine ball. Teams will keep a continuous count of the number of tosses performed.
While 2 team members are tossing the Medicine Ball, the other members must complete the following:

Each team must complete the following:
50 pull-ups x the # of team members
50 box jumps 24″/20″ x the # of team members
50 push-ups x the # of team members
50 sit-ups x the # of team members
50 double-unders x the # of team members (Only double-unders count, so make sure at least one person on each team can perform double-unders well.)

A team’s score is the time it took to complete the WOD in seconds minus the number of tosses completed. Low score is best.


Unlimited Members Only Class

WOD #1
Back Squat – 2 Sets of 10 reps at 60-70% of 1RM
Back Squat – 7-5-3-1-3-5

WOD #2
AMRAP 3:00 minutes
Front Squat 135/85

Then (No Break in between)

AMRAP 3:00 minutes
Strict HSPU (No kipping)

WOD #3
3 Rounds for time
Row 500m
45/30# Alternating Single-Arm Dumbbell Snatch, 20 reps
Ring Dips, 20 reps