Wednesday, 24 August

Team WOD - in a team of 4, pick your own sequence and rep scheme.  Time stops when you complete all reps of each exercise.  It would help to have a note card and a pen to track progress for your team.

If hitting it solo or with fewer than 4, scale reps as needed.


300 x Air squats
250 x push-ups (APFT standard)
200 x Double unders (4 for 1 subsitution for single-unders or side straddle hops)
150 x rowers (ab exercise)
100 x lunge steps holding a 20 lbs. medicine ball (1 step = 1 rep)
50 x Thrusters - 95/65  (NOTE - Scale weight as needed - don't be a hero and hurt yourself!)
9 x Rope or cargo net climbs w/ 1/2 lap run to stairs back to '62 Room
9 x Stairway to Heaven ascents

Post time and team members to comments.

5 comments:

MikeRothenb said...

16:53
a few scalings for jump ropes and thrusters.

Good work by the dream team!
Nick C, Caleb C, Jared K, Mike R.

Adam said...

20:40
I was part of a 2 man team (Sean F.) and we split the reps in half (really each did 1/4 of the reps).

I ended up doing a few extra reps for push-ups and rowers, and I did 20 thrusters, 3 rope climbs, and 3 Stairways.

Fun times. good see everyone out there this morning.

MACKATK said...

20:37
with Chris J., Adam H., Mike S.
Replaced Double unders with side stradle hop and used different weights for thrusters.

Sweddy said...

18:51 with Tex and a couple others from the Math Dept. Tex got extra credit points by doing a few extra rowers, thrusters, and the Stairway to Heaven 3 times.

Adam said...

Sweddy, thanks for the update, I was going to send out a search party for Tex since he's been MIA for the whole week.