WODs
 | Sun, Jan 21 2018 |  |
| January Burpee Challenge Day 21 | Super Team Competition Training WOD 2 and 3 | Super Team Competition Training WOD 1 and Floater |
Super Team Competition Training WOD 2 and 3
(Time)
WOD #2
SUPER SKILLS TEST- 25 Min Cutoff
For Time Or Reps Completed
10 Rounds
10 BarComplex (POWER Clean 115/65 + 3x Front Squat + Overhead) 1 player switch anytime
20 HSPU (Girls to 1 abmat guys to floor) 1 Player switch anytime
30 Dual T2B (2 players switch anytime)
40 Tandem Wallballs (3 stations 20lb & 14lb & 10lb to 10’) 3 players switch anytime
Barbell complex is 1 person working and must complete the entire complex unbroken to count as 1 rep. HSPU are against the wall. Dual T2B are synchronized between 2 people and count as 1 rep. Wallballs are 3 people all synchronized and count as 1 rep. All-male & co-ed teams must use 1x 20lb, 1x 14lb, and 1x 10lb WB to 10’.
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WOD #3
SUPER SHORT METCON – AMRAP 15 Min
30 UNBROKEN DU’s 1 player must be unbroken
Row 500 m + Tandem DB Snatch 10 reps @ 50lb, 40lb, 30lb (30 total reps, 2 players switch anytime)
30 Tandem KB Swings (53lb and 35lb) 3 players switch anytime
1 player does 30 unbroken DU’s or starts over at 0. While 1 player is rowing, 2 additional players are completing 10 reps single arm DB snatch. DB Snatches players can sub in anytime and the snatches must be done tandem. KB Swings are 3 players all tandem swinging for 1 rep. All-male & co-ed teams must use 2x 53lb and 1x 35lb KB, row 500m, and use 50, 40, 30lb DB.
| Duane | 5 + 6 - WOD 2 Rx | 4 + 480M |
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Super Team Competition Training WOD 1 and Floater
(Time)
WOD #1
SUPER AMRAP – 25 min
20 TEAM Burpees Stepping Over A Line ALL PLAYERS SAME TIME
20 Tandem Deadlifts 225 & 135 (2x 45lb barbells) Up to 4 players switch anytime
20 Pullups (chin over) 1 player switch anytime
20 Tandem Stone Over-The-Shoulder (2x40lb + 1x 30lb) 3 players switch anytime
Both deadlift bars must be picked up at the same time for 20 reps each. When both bars are at waist level it is 1 complete rep. You can have up to 2 players per barbell if needed. Pullups are chin over. Stone over the shoulder is 3 players who must pickup the slamballs and flip them over their shoulder. Once all 3 balls have been flipped it is 1 complete rep. Team burpees are for the whole team in tandem. No WOD changes for all-female or all-male teams.
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Floater WOD
SUPER LADDERS
Girls: 45/55/65/95/115
Guys: 95/115/135/155/175
SNATCH Ladder Directly into THRUSTER Ladder Directly into CLEAN Ladder
Choose 5 players cycle through the 3 ladders. 4 min per player. 3 Points for every successful Snatch. 2 points for every successful Thruster. 1 point for every successful clean. You must attempt every barbell but if you miss, you can move forward. In 4 minutes get as many rounds as possible.
**For instance, a player can complete 4 out of 5 snatches (12 points), all 5 thrusters (10 points), all 5 cleans (5 points), then start snatching again if time allows**
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