Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: “Shame Train” Team WOD
Complete the following for time vs. a 12:00 time cap
Each athlete must complete the Run distance while their partner holds a Bumper Plate (45/35lbs) locked out overhead; each time the athlete puts the plate down = 25ft bear crawl together before switching tasks.
Run 200m / Partner Bumper Plate Hold Overhead
Run 200m / Partner Bumper Plate Hold Overhead
Run 400m / Partner Bumper Plate Hold Overhead
Run 400m / Partner Bumper Plate Hold Overhead
Run 400m / Partner Bumper Plate Hold Overhead
Run 400m / Partner Bumper Plate Hold Overhead
Notes: Rx+ 200,400,600m respectively. Each team performs their Bear Crawl Taxation before switching Run/Overhead hold tasks. Blue Falcon-ism will be heavily frowned upon (KAKAWWWWWWW…).
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“Tag Team Bedlam”
Complete the following for total points/reps per team; one athlete works while one rests, splitting up the :75 of work between them, switching as many times as team strategy dictates.
3 Rounds for max reps of
:75 x Wall Walks
:75 x Sumo Deadlift High-Pull (75/55lbs)
:75 x Push Press (75/55lbs)
:75 x Box Jump Overs / Over-unders
:75 x Jerry Can Carry (5ft = 1 rep)
Rest :75
Notes: Both athletes split up each :75 second round, one athlete working at a time. Scaling and points of performance / Team WOD flow will be covered during the whiteboard brief.
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