Team WOD

Best of luck to our Spartans and GORUCKers this weekend!

In teams of 3, complete the following for time:
100 Calories on Rower
75 Handstand push ups
(1 person does hspu, the other 2 hold handstand)
100 Calories on Rower
75 Kettlebell swings (53/35#)
(1 person works, the other 2 hold a plank)
100 Calories on Rower
75 Alternating box jump overs 20″
(Conga line style)

Rob

3 thoughts on “Team WOD”

  1. OG
    Deficit Deadlifts
    With hookgrip speed and clean shrug x5
    50-55-60-65
    250
    275
    300
    325

    Clean practice
    Muscle clean&HPC&HSC
    135×3
    155×2

    Squat cleans
    155×10

  2. OG

    Forearm Roll

    WOD
    – 100 Cal row (time to complete cal row 6:34)
    – 75 KBS @ 53#
    – 100 Cal Row (time to complete cal row 8:29)

    Total time 23:45

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