9:00 AM Lifting Club
10:00 AM Team WOD
WARM UP:
Running Repeats
2 x 200 M.
2 x 400 M.
2 x 600 M.
LIFT:
Warm up to a heavy Single Front Squat & Back Squat
WOD: (LETS GIVE IT A WHIRL!)
“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 (70 / 60) (50/40) (45/35) (35/26)
WE DON’T HAVE 80’s OR A TON OF DB’S SO PLEASE MAKE DUE WITH KB’S AS WELL!
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
