Warm Up-
various medicine ball throws
barbell complex introduction and review
misc. general movements
Work-
Split up into 4 teams and complete the following for time:
Various 400m carries - (switch carry every 100m)
a. Uneven Farmer Carry @ 35,53lbs / 53lbs F
b. Back Squat Walk @ 95lbs / 65lbs F
c. Sandbag Carry @ 50lbs / 35lbs F
d. Post Carry @ 85lbs/ 45lbs
Then, once everyone in your team has finished their carries, as a team - complete 40 total reps of each movement of the following:
Jumping Bodyweight Squats
Pushups
Walking Lunges
Pullups
Box Jumps @ 24" / 20"
Double Unders
Burpees
Full Situps
Swings @ 53lbs / 35lbs
Pushpress @ 95lbs / 65lbs
Pushups
Walking Lunges
Pullups
Box Jumps @ 24" / 20"
Double Unders
Burpees
Full Situps
Swings @ 53lbs / 35lbs
Pushpress @ 95lbs / 65lbs
The work can be completed in any order and there is no requirement for how the reps are split up within the team. The only rule is that only 10 reps can be done in a row at a single movement by a single player. All players can be working at the same time.
Post teams and times to comments
Scaled "Sit Squat" at 115lbs, reps as Rx'd
ReplyDelete15:02
My hamstrings were very tight and sore from yesterday. Glad I did this, but I am going to feel it tomorrow.
I made a couple changes to the description of todays post to make this workout a little clearer. Hopefully it makes sense now.
ReplyDeleteThe first section should take each team less than 5 minutes and it must be done as a team. One player may get to the 100m "switch" station faster than the rest but can go no further until all other players have got there to switch loads.
The second section is wide open...each person can do as many or as little of each movement as the team sees fit to complete all 400 movements in the fastest time. There is no requirement for each member to do part of each movement. It may make sense to break up the movements and reps ahead of time so that everyone knows their responsibility and can go "all out". This section should take about 10 minutes or less per team.
Everyone will work hard but some will do more work and "carry" more of the load for their team. Think of it as a real world emergency type situation where a task has to be completed. Everyone is not of the same physical condtion, strength varies widely withing the group, and some are all together limited in what they can do.
Team work and communication under stress. How much more "real world" can it get?
This was a fun one, once we finally got started. It's always good to do something crazy and chaotic from time to time. Sorry for the lack of organization and late starting time but it was too hard to know who would be there and who wouldn't. Plus the freakin wod was confusing.
ReplyDelete3 guys participated for their first time (Josh, Jinwon, and Jeff) and Matt was back for his second dose this week after being baptised on Monday with the 30/30 FGB variant.
Here's how the teams looked:
1
Cabana
Michele
Becca
Trickle
2
Beastmaster
Jeff
Jake
3
Worlock
Josh
Matt
4
Rookie
Clint
Jinwon
Each team finished in 13-14 minutes and I'm pretty sure everyone got the workout they were looking for.