10/4/14 Saturday

Performance

After a few requests this week for team wods I’ve decided it would be a nice change of pace. Here ya go. Two different workouts today…

In teams of two:

Workout #1

AMRAP in 8min:

5 KBS (53#/35#)

7 Box Jump Overs (24”/20”)

1 Hang Power Snatch (95#/65#)

-One athlete at a time performs entire round.
 Number of Hang Power Snatches increase by 1 rep each round (1 rep first round, 2 reps second round, 3 reps third round, etc…).

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Score is the Total number of Hang Power Snatches the team completes.

-Partner 1 rotation through is considered 1 round. Once Partner 2 rotates through it is then 2 rnds.

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3:00 Min Rest

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Workout #2

EMOM for 8min:

Even Min: Hang Clean + Clean (155#/110#)

Odd Min: 30 Sec Max Cal Row or Airdyne

*On the EVEN minutes:

Athlete #1 will perform the Clean Complex and Athlete #2 will work on Rower or AirDyne.

*On the ODD minutes:

Athlete #1 will work on the Rower or AirDyne and Athlete #2 will perform the Clean Complex.

– The athlete on the Rower will have the first 30 seconds of the minute to row or airdyne for as many calories as possible. 
Score is the Total number of calories rowed or airdyned by the team.

 

*Total Score of both workouts is total calories + total snatches. Highest number wins

 

Competition

Wod will be posted at gym