TEAM WODS ANNOUNCED

Team WODS will go as follows: 

Wod 1: 

Each team will complete two rounds of the following: 

5-4-3-2-1

Deadlift (225/155)

Burpees onto plate

9-5-3

Thrusters (95/65)

Pullups (guys chest to bar, women Regular)

1 minute rest

The team will be broken into two couplets-  First couplet will be on the first portion of the WOD,  Second Couplet on the second portion of the WOD. 

Couplet A- one person will be on Deadlifts, one on Burpees,

Couplet B- Same for one on Thrusters, one on pull-ups 

the workout will be performed in the rep schemes assigned above.. person one. deadlifts 5, then person 2 5 burpees, then person 1 4 deadlifts, person 2- 4 burpees etc.  During the 1 minute rest, couplets will rotate.  Team is scored based on TOTAL time for both rounds.

Wod 2: 

10 minute AMRAP

400 m run Buy in- (whole team at same time)

Max Effort Ground to overhead in total lbs. 

Rules- Only one person works at a time.  Men must use one weight, women must use one weight.  Team can rotate through and perform ground to overhead in any fashion they see fit as long as all four athletes touch the bar.  The first time an athlete touches the bar it MUST be for 10 reps, otherwise it will not count towards pound total.  after that, you can use any rep scheme you would like. 

Floater WOD: 

10 minute max effort 500m Row, Max effort Double Unders. 

Two people on the rower,

Two people on the Double Unders

At the call of "Go", person one will row a 500m .  

at the end of the 500, person 2 will begin their double unders until the 5 minute mark

At the 5 minute mark, person 3 will begin their row

at the end of the 500m , person 4 will begin double unders until the end of 10 minutes.  

total score will be an aggregate score of total double unders AND the sum of both 500m Row times. 

this FLOATER wod must be done together and sometime before the end of WOD 2. 

Final TEAM Wod will be given the day of competition