Skill: Understanding the WOD
The class will be broken up into groups of two or threes.
Groups will start at different Stations.
Each station is 5 minutes long
3 minute rest in between stations
Although you are with other people you are not working as a team. You may have to share equipment, however.
Station 1: AMWAP – as much WEIGHT as possible
Movement -Bench Press
(there will be four stations set up for bench – 45#, 65#, 95#, and 135#)
Station 2: AMCAP – as many CALORIES as Possible
Row as many calories as possible
Station 3: AMRAP -as many ROUNDS as possible
5 Burpees
10 Shoulder to Overheads (135/95)
15 Hi-Low Planks
Station 3: AMCAP – as many CALORIES as Possible
Row as many calories as possible
Station 4: AMAP – as many REPS as possible
Sled Pushes (one way = 1 rep)
Sleds should be set up with 10# on each side, and one with 25# on each side
