Team Day Friday

WARM UP

400 Meter Jog

Then 2 Rounds of the following across the court (width-wise):
Lunge + Twist
Bear Crawl
Walking Knee Tucks
Inch Worm Crawl
Walking Quad Stretch

STRENGTH

3 Laps (BB Court) Farmer’s Carry (55/35)
18 Steps Death March
2 Laps Farmer’s Carry
12 Steps Death March
1 Lap Farmer’s Carry
6 Steps Death March

 

TEAM WOD

12 min AMRAP

In teams of three, with one partner per station, complete as many Dumbbell Man-Makers. Rotate when run is complete.

Station 1 – 400m Run (2 laps around the outside of the building, or 6 around the bb court)
Station 2 РDumbbell Man-Makers (15/10#)
Station 3 – Rest

 

POWERHOUSE

3 Rounds
-15 Hanging Leg Raises
– 15 Hanging Oblique Knee Tucks

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Team Day Friday

WARM UP

3 rounds:
– 10 Plank-Jacks
– 10 Sit Ups
– 10 Inch Worm Pushups
– 10 Four Count Flutter Kicks

 

TEAM WOD

30 Min AMRAP:
– Row 500 m
– 5 Strict Pull-ups
– 20 Farmer Carry Walking Lunges, 55/35 lbs

Teams of 3-4
– Only one team member may work at a time.
РKettlebells may not touch the ground, and must both be held by a single team member (not separated).
– Teams of four must also have one team member holding a plank (arms or hands are acceptable).
-KB holds and planks may be shared/transferred, but if KBs are set down and/or (for teams of 4) the plank is dropped, ALL WORK MUST STOP. (if you hand KBs off rather than setting them down, and/or second team member in plank before first drops, work does not need to stop)

Team will work through each movement relay style: A will row, B will row, C will row, then A will do pull-ups etc.

Score is number of rounds + reps completed. 100m = 1 rep.