Hey gang… here’s today’s team fun:
Buy – in – Select teams of 3. Athletes should be of around same strength level. Then, generate team names!
*Coaches – get athletes to group by the weight they think they will use in the WOD, then select teams of three from those groupings.*
WOD – “Team Intensity”
Bar weights for teams (stay the same for parts 1 and 2):
Elite – 95/135
Zone 3 – 65/95
Zone 2 – 45/65
Zone 1 – scaled as needed
*If teams are of mixed Zones, 2 bars will be allowed as long as there are enough bars, otherwise teams must change weights in the rest interval*
Part 1 – AMRAP overhead squat in 30 sec
- Each team member will have 3 rounds of 30 sec for the AMRAP, with lowest reps achieved in any one interval of 30 sec being their contribution to the score
- Each attempt will be separated by 60 sec rest.
- Order will be: Team member 1 – 30 sec on, 60 sec break. Team member 2 – 30 sec on, 60 sec break. Team member 3 – 30 sec on, 60 sec break. Then repeat (3 total rounds).
Rest 5 min
Part 2 – AMRAP clean and jerk in 30 sec. (Must be 2 movements, but can be power clean – push press, etc.)
- Same sequence as above, same scoring.
Rest 5 min
Part 3 – AMRAP burpees in 30 sec
- Same sequence as above, same scoring. Hips must open fully at top of movement
Cash-out – Team jog 500m. Then add up numbers and stretch out!
