WOD: “Three’s Company” -Fri 1.30.15

You will be working in a group of 3 but never working on the same thing at the same time:

 

Part A: 100 Wall Balls (20/14)  (10 min cap)

Part B: AMRAP of 

10 Bench Presses (155/95)

10 DB/KB Bentover Rows (2 handed) 50/35#

Part C: AMRAP of 

10 Burpees

10 Barbell Bicep Curls (55/30)

 

*While One Athlete is working on Part A the other athletes are trying to complete their AMRAPs of part B and C. Once the athlete on part A is finished, then the person on Part B and C are also finished. They will take a 2 min rest and move on to the next Part. (A to B to C to A). The goal is to complete the wall balls as fast as possible so your partners do not have that much time for their AMRAP. The people on the AMRAP have to accumulate as many rounds as possible before their partner completes the wall balls. 

*You will be assigned a Bench Press Station. (one group will use a silver rack)

*15 person firm Cap. Feel free to come before or after class to complete the WOD on your own

*The AMRAP time is ONLY determined by how long it takes your partner to complete the wall balls. It could be 5 minutes or it could be the 10 min cap

 

IMG_7481

 

 

 

 

 

 

 

*Teams of 2:

Part A: 150 wall balls

Part B: AMRAP of

10 Bench Presses (155/95)

10 DB/KB Bentover Rows (2 handed) 50/35#

10 Burpees

10 Barbell Bicep Curls (55/30)

Archives

Recent Posts