WOD Sat. Jun. 15

June 14th, 2013
by:

Team WOD
Teams of 2
Start on any one, but do all 3 mini-WODs for 1 overall time:

#1
1 partner rows 250m
-while-
Other partner does as many Burpees as possible

Switch for 4 Rounds each, record total # of burpees completed.

#2
1 partner runs 200 yards (20 shuttle runs, 10 yards each, inside if storming)
-while-
Other partner does as many Wall Balls as possible

Switch for 4 rounds each, record total # of Wall Balls completed.

 #3
1 partner does 100 jump rope singles
-while-
Other partner produces as many calories as possible on the Airdyne

Switch for 4 rounds each, record total # of calories.


Make sure you note total time it took to do all 3 mini-WODs.

Score = Total Time in seconds – (2 x Burpees + 2x  Wall Balls + 4 x Cal.)

Example: Final time 15:23, 80 burpees, 90 wall balls, 60 calories
Time: 923 seconds
80 Burpees + 90 Wallballs = 170 x 2 = 340
Cal: 60 x 4 = 240
Score = 923 -580 = 343 (Lowest score wins)


Rowers

12:00PM-1:30PM Unlimited Member Only Class –

Back Squat
2×10 Warm-up at 40% or 1RM, 1×8 @ 60% of 1RM, 1×5 @ 80% of 1RM
3-3-3
1×8 @ 75% of 1RM

Then do the team WOD above