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Athletes,

Don’t forget that after the WOD today at 10am, we will be hosting a rowing clinic! Stick around or come on out to get some tips and tricks to becoming more efficient in your rowing technique!

WOD:
(Lisa sent me this amazing partner WOD.)

FOR TIME:
In teams of 3, complete the following for time:

60 pull-ups (scale ring rows)
*any athlete can perform the pull-ups/ring rows but the other 2 athletes must be hanging from the pull up bar; athletes can rotate as desired*

60 thrusters 95/65 (scale 75/55)
*any athlete can perform but the other 2 athletes must be in high plank position while thrusters are being completed; athletes can rotate as desired*

60 burpee box jumps 20′′ (scale step ups)
*athletes must alternate between each of the 3 team members*

60 hang power clean 95/65 (scale 75/55)
*any athlete can perform but the other 2 must be hanging from the pull-up bar while hang power cleans are being completed; athletes can rotate as desired*

60 front squats 95/65 (scale 75/55)
*any athlete can perform but the other 2 must be in the bottom of squat position while front squats are being completed; athletes can rotate as desired*

60 shoulder to overhead 95/65 (scale 75/55)
*and athlete can perform but the other 2 athletes must be in high plank position while thrusters are being completed; athletes can rotate as desired*

60 ab-mat unanchored sit-up wall ball passes 20/14 (scale 20/10)
*any 2 athletes can perform but the other must be in hollow position on back with feet and arms 6 inches off ground while sit-ups are completed; athletes can rotate as desired*

60 tuck jumps
*any athlete can perform but the other 2 must be in wall sit/handstand while tuck jumps are being completed; athletes can rotate as desired*

Week of Feb. 29, 2016

 

All exercises must be performed in order and completed to move on to next exercise. Not all members have to perform each exercise, but must perform the high plank, hang from bar, etc. Switch working athletes as desired for reps, just ensure athletes are set before starting in their static holds, or else, it’s a no rep.

Each team will have 1 barbell, 1 box, 1 wall ball, and 2 sit-up stations.

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