WOD: Teams of 3
WOD Buy-in = 100 situps each (in support of – http://www.facebook.com/100Repsfor100Days?sk=wall#!/100Repsfor100Days?sk=app_106878476015645)
After all 3 team members have completed their situps…
Working as a team, at one weight, with one bar, move 6750 lbs from shoulder to overhead
WOD Buy-out = 800m run each
Stretch/Foam Roll
Strength: Max Press
WOD: 20 Power Cleans
5 Pullups
15 Power Clean
10 Pullups
10 Power Cleans
15 Pullups
5 Power Cleans
20 Pullups
Strength/Foam Roll
Strength: Max Back Squat
WOD: AMRAP 15 mins.
20 Double Unders
10 Box Jumps
5 Burpees
Strength/Foam Roll
WOD: Nancy
5 Rounds
400m Run
15 OHS
Stretch/Foam Roll
Strength: Max Deadlift
WOD: 30-20-10
S. Arm OHL
Med Ball Pushup
Slam Ball
Stretch/Foam Roll
Teams of 2
Three, 7 minute periods
1:30 rest between periods
while one partner runs a building lap
one partner does reps
then switch
each partner does building lap/SITUPS
then building lap/SLAM BALLS
then building lap/BOX JUMPS
repeat until 7 mins is over
after rest, start where you left off
each rep of situps/slam ball/box jumps = 1 point
each building lap = 20 points
most points overall WINS!
Strength/Skill: 3×8 Front Squat
WOD: 3 Rounds
50 Squats
25 Pushups
10 Burpees
Stretch/Foam Roll
Choice of WOD
Helen
3 Rounds
400m Run
21 Swings
12 Pullups
or
Annie
50-40-30-20-10
Double Unders
Situps
Stretch/Foam Roll
Strength/Skill: 3×8 Deadlift
WOD: 7 Rounds
200m Run
5 Burpees
10 Push Press
Stretch/Foam Roll
Strength/Skill: 3-3-2-2-1-1-1 OHS
WOD: 6 Rounds
10 Power Cleans
10 Dips
10 Knees to Elbows
Post WOD: 400m Run
Stretch/Foam Roll