Group WOD:
Task 1: Each member of the team must run your team’s designated kettlebells to the 100m mark, one by one. Then the team must retrieve the kettlebells, one by one. Each person must run at least once until all kettlebells are back at the starting line. Once you carry a certain weight of kettlebell, you must carry a different weight on your next turn.
Task 2: Buddy Carry 100M, one partner at a time. Change partners as necessary. The only requirement is that EVERYONE must either carry or be carried, and there is an uneven number of people on your team. STRATEGIZE.
Task 3: Pull the sled, as a team, across the finish line.
ENTIRE TEAM PARTNER WOD:
10 Min Cap:
Complete 1000M Row
In the remaining time AMRAP:
12 Snatches (135/95)(115/75)(95/65)(65/45)(55/35)
12 HSPU
Each partner must contribute at least 3 reps to each movement per round.
There is one group of 3 on every team.
For the triplet: (12MIN)
Complete 1500m row
then,
AMRAP in the remaining time:
18 snatches
18 handstand pushups
Allison's Team Partners:
Allison & Jimmy (95/135)
Bonnie & Dan H (75/115)
Marisol & Marc G (95/75)
Brent & Ryan M (115)
Julius & Tanya (95/65)
Nick F, Karen, Michel (95/35/65)
Vitaliy's Team Partners:
Marie and Vitaliy (95/135)
Nicole and Ben (95/135)
Linda and Vardan and Nate (75/95/95)
Kim L and Kim T (55)
Dianna and Toni (45)
Liz and Torie (65/55)
TEAM SPLIT WODS:
Partner WOD:
Allison's Team: Bonnie/Allison (95)
Vitaliy's Team: Nicole/Vitaliy (95/135)
12-9-6
Clusters (135/95)(95/65)(65/45)
50 double unders (150 singles) in between each round
(partners perform entire workout, but start with opposite movements. Partners may not move on to the next round until both partners have completed their section – partners may help each other out with double unders if finished with clusters)
5-member WOD:
Allison's Team: Karen (75/20/26), Julius (155/24/53), Tanya (105/20/35), Marisol (155/24/53), Michel (115/24/35)
Vitaliy's Team: Marie (155/24/53), Torie (155/12/35), Toni (75/20/26), Dianna (105/20/35), Linda (155/20/35)
Each member completes a round, relay style.
20 Deadlifts (225/155)(155/105)(115/75)
20 Box Jumps (30/24)(24/20)(20/12)
20 Kettlebell Swings (72/53)(53/35)(35/26)
1 member works at a time.
Triplet (2 sets)
Allison's Team: Marc/NickF/Brent (115/35) and DanH/Jimmy/RyanM (155/45)
Vitaliy's Team: Kim L/Kim T/Liz (75/25) and Nate/Vardan/Ben (115/45)
50 Backsquats (once bar leaves the ground, it may not go back until backsquats are completed) (155/105)(115/75)(75/55)*
50 Plate Lunges (waiting partners must hold plate overhead) (45/35)(35/25)(25/15)*
50 Toes to Bar (waiting partners must hang on bar. If drop occurs, must do 5 burpee s to get back on bar)
*If any rules are broken, 20 burpee penalty
ANY QUESTIONS? :)