Hey gang,
Time to get pumped for Zone Games 4 with a sweet team wod… Enjoy 🙂
Turts
Today’s Workout
Buy-in: Find a couple of buddies and form a team of 3… Team name theme: Â Mythic Beasts!
WOD: Â Team Spirit
This WOD has three parts, combine all for your team’s score.
Part 1 – 12 minutes to find a Front Squat 6RM for each member of your team.
- Rules – only one rack and one bar per team, unlimited attempts but make sure people aren’t doing repeated attempts in a row!
- Score for this portion is the total poundage lifted by your gang.
- Part 2 – Rowtations – each member gets 3 x 30s on the erg to help the team gain as many metres as possible. Person 1 goes for 30s, person 2 goes for 30s, person 3 goes for 30s and then repeat another two times.
- Timing set up for “Intervals Time” with 30s work intervals and 15 seconds rest. Â Be fast on the switch.
- Record total metres traveled.
- Part 3 – 6 minutes of max reps wallballs – split up the time as you please, accumulate as many wallballs as possible!
- Add all reps up for all team members.
- Total up all your numbers for your team’s score!
Cash-Out: Roll and lacrosse ball angry bits!
THIS JUST IN – ZONE GAMES 4 PRELIMINARY SCHEDULE!
See below.
| Time | Category | ||||||
| 9am | Doors open | ||||||
| 930 | Novice WOD 1 movement standards and demo | ||||||
| 1000 | Novice WOD 1 | Stephanie | Tina | Carly | May | Brandt | |
| 1010 | Novice WOD 1 complete | ||||||
| 1020 | Open WOD 1 movement standards and demo | ||||||
| 1050 | Open WOD 1 Heat 1 | Jonathan | Craig | Allan | Mike | ||
| 1115 | Open WOD 1 Heat 2 | Wendy | Michelle | LIsa | Tisha | ||
| 1140 | Open WOD 1 Heat 3 | Charly | Bonnie | Deanna | Eric | Adam | Sam |
| 1205 | WOD 1 complete | ||||||
| 1210 | Scoring review | ||||||
| 1220 | Novice WOD 2 movement standards and demo | ||||||
| 1240 | Novice WOD 2 | Stephanie | Tina | Carly | May | Brandt | |
| 100 | Novice WOD 2 complete | ||||||
| 120 | Open WOD 2 movement standards and demo | ||||||
| 150 | Open WOD 2 Heat 1 | Bottom 5 | |||||
| 215 | Open WOD 2 Heat 2 | Middle 5 | |||||
| 240 | Open WOD 2 Heat 3 | Top 4 (2m,2f) | |||||
| 305 | Open WOD 2 complete | ||||||
| 310 | Kid’s WOD | ||||||
| 330 | Awards |
The “Open” Division is comprised of athletes in the Intermediate and Advanced Categories. Â These individuals will be competing against one another with scaling adjustments allowing for direct scoring comparisons… should make for some exciting events! Â Heat placements for the second WOD will depend on placement in the first WOD (which is comprised of 4 different components).
Females will battle males for dominance in the Novice division, also with level scaling. Â This group will always go as one big heat of athletes.
WODs are ready to go, will be posted before noon Saturday!
Turts.
