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WOD

TEAM WOD

By Joel Webb | In WOD's | on August 5, 2017

Team WOD

 

Teams of 2
Running clock:
7 min AMRAP: (Annie)
40 dubs
30 abmat sit-ups

– 1 minute rest

For time: (Diane)
21-15-9
Deadlift 225/155 185/125 155/105 135/95
HSPU/HRPU

– 2 minute rest

7 minute AMRAP: (Betty)
12 Push Press 135/95 115/75 95/65
12 Box Jumps 24/20

– 3 minute rest

For time: (Elizabeth)
21-15-9
Power cleans 135/95 115/75 95/65
Ring/box dips

*optional additional round for comp’ers*

– 4 minutes rest
For time:
30 muscle ups (ring or bar)

 

*Optional Core WOD (after class)
3 RNFT:
10 hanging leg raises
*sub leg lifts
10 hip extensions (weighted)
10 v-ups
:45 second plank

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