Team WOD


Team WOD

Teams of 3

Row 4200m, switch every 200m
3 rounds
100 Double Unders (2x singles)
30 Push Press (75/55#)
30 Hang Power Snatch
30 OHS
30 T2B
30 Box jumps (24/20″)
30 Squats
5 Muscle-ups/3 Wall Climbs



7 Responses

  1. Meghan

    Big thanks to Kevin for opening the doors to MCF while the gymnastics cert is going on this weekend!

    Teamed up with Jeremy and Stacey. Thanks for the great workout guys, that was fun!!

    65# on the barbell, mix of ring and bar MU, 24″ BJ.
    Time – 29:08 (29 something)

    Great class coach Shane, loved the warm up!! Look forward to catching a class again in the future 🙂

    1. Stacey

      Teamed up with Jeremy and Meghan (my buddy since we were toddlers!)

      Singles, 35# on the barbell, wall climbs, 12″ BJ with 10# plate on top.
      Time: 29:26 (I think)

  2. Mario Arseneau

    Team WOD with Marcel, Heather McD, Melanie G. = 29:04
    (upped to 5k row, 120 DUs and 40 reps others)
    *I used 55#, 20″ box, mixed MUs-Wall Climbs

    Good job team!

    1. Mario Arseneau

      Also, Open Gym before that…

      Shoulder Press – lift every 2 mins
      Round 1-5 – establish 1RM (140-145-150-160-165(X))
      Round 6-8 – 10 reps, 60% of 1RM above (95#)

      Overhead Sled Pull – 30 ft, small sled
      1x 40-70-90-115#

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