WOD #1:
SUPER SPRINT TRI (Follow the leader Style)
200 Yard Swim
2000 M. Watt Bike Ride
1 Mile Run Each
27 Min Cap
*Each team member must wait until the person ahead of them is out of the pool before jumping in and starting the swim.
** You may pick your own order.
***Time ends when your last person stands on the team mat.
WOD #2:
“STRENGTH AND SPEED”
Teams of 2 (Guy / Girl, Group A & B)
3 Min. to Each find a 2RM Front Squat
(1 Guy and 1 Girl, Group A)
(TEAMS ARE WORKING SIMULTANEOUSLY
3 Min. AMRAP (1 Guy and 1 Girl, Group B)
8 Burpees to a plate
4 DB Snatch (80/60)
Then Switch:
3 Min. to each find a 2RM Front Squat
(1 Guy and 1 Girl, Group B)
3 Min. AMRAP (1 Guy and 1 Girl, Group A)
8 Burpees to a plate
4 DB Snatch (80/60)
1 MIN. BREAK
3 Min. to Each find a 2RM Back Squat
(1 Guy and 1 Girl, Group A)
3 Min. AMRAP (1 Guy and 1 Girl, Group B)
8 Burpees to a plate
4 DB Snatch (80/60)
Then Switch: (Again)
3 Min. to Each find a 2RM Back Squat
(1 Guy and 1 Girl, Group B)
3 Min. AMRAP (1 Guy and 1 Girl, Group A)
8 Burpees to a plate
4 DB Snatch (80/60)
*One person working at a time always. Can’t move on from burpees to DB and vice versa until all reps from previous movement are completed.
** Where the team leaves off in the pervious amrap the team must pick up to start the next one.
***There are two scores for this workout.
-Total Team Load of both Squat Maxes
-Total Team Reps from the AMRAPS
WOD #3:
“CAN YOU GRIP IT?”
Part One:
Women work together first, Men follow
20 Clean and Jerks (125#/185#)
50 T2B
Farmer’s Carry (Two 61# KBs/Two 88# KBs)
Part Two:
As a team:
40 Clean and Jerks (185#/125#)
40 Bar Muscle Ups
Buddy Carry (W/ 1 61#KB/1 88# KB)
*17Min Cap
