Tuesday, 23 August

Day 2 of Black and Gold Team Week! All WODs this week will either be team or partner WODs and it should be a lot of fun and give everyone a chance to meet and interact with some different folks. If you aren't at USMA or don't have a work-out partner(s) then you can either recruit someone to join you (and possibly get them addicted to CF!) or scale as needed to make it a solo WOD. As always, use common sense, scale to your own (and your partner's ability) and don't overdo it if you find yourself paired with someone with much higher (or lower) ability than yourself.

Team Tabata Torture!  - 4 person team, execute 1 set of an exercise for 20 seconds, rest 10 seconds and rotate in a round robin fashion for a total of 32 times.  This workout will last 16 minutes from start to finish and one person per team will be resting and 3 exercising.  See notes for complete description.

Pull-ups
Box jumps (24/20 inches)
Wall ball shots (20/14 lbs. @ 10' target)
Rest/record scores

Concept - The traditional tabata format is as follows: You do max reps of the given exercise for 20 seconds and then rest for 10 seconds and repeat this sequence for a total of 8 times (4 minutes of work).  Your score for the exercise is the LOWEST number of reps you completed in any given round.  For the Team Tabata Torture, we are putting a bit of a twist on it.  In your team of 4, Person A will do pull-ups, Person B box jumps, Person C wall ball shots, and Person D resting & helping record scores.  For 20 seconds, everyone does max reps of their designated exercise and then rest and rotate to the next exercise for 10 seconds.  This rotation goes for 16 minutes straight and in this time everyone on the team will have completed 8 x 30 second rounds of each exercise (including the 10 sec rest).  At any given time, 1 person will be the recorder and 3 people will be the exercisers so you get a nice break every so often.
Scoring - Your team score for each exercise is Highest score + Lowest score, and your overall team score is the sum of all three team scores for each exercise.
Example scoring - For your team, the highest number of pull-ups in any of the 20 second iterations was 15 and the lowest number for anyone was 3, this means your team score for pull-ups was 18.
Post team member names, team score by event and overall team score to comments.  You can also post your personal score per event if you'd like to compare to other individuals.