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.
16:53
ReplyDeletea few scalings for jump ropes and thrusters.
Good work by the dream team!
Nick C, Caleb C, Jared K, Mike R.
20:40
ReplyDeleteI 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.
20:37
ReplyDeletewith Chris J., Adam H., Mike S.
Replaced Double unders with side stradle hop and used different weights for thrusters.
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.
ReplyDeleteSweddy, thanks for the update, I was going to send out a search party for Tex since he's been MIA for the whole week.
ReplyDelete