WOD 08-25-2015

Below you will find the WODs for the team competition. Let me know if you have any questions. 

WOD 1: 20 minute cut off


Two team members run 800M. While they are running,the 3rd team member starts working on 250 wall ball.  20/14# 10 foot target for all team members. Upon returning from the 800M run the team members will take turns completing wall ball until the teams 250 wall ball are complete (only one person works at a time). Once the team has completed 250 wall ball, all 3 team members must run a 400m. The teams time will stop when the last team member finishes the 400m

*scaled 150 wall ball 20/14# 10/8″ target.


1 RM hang power clean (team total as a % of body weight.). Winning teams will have highest % of body weight as a team. 

WOD 3: 20 min cut off. 


Relay style: first team member must complete 20 pull ups. Upon completion, team member 1 must wait for team member 2 to finish pull ups followed by team member 3. Once team member 3 completes pull ups, member 1 can begin the row. The same pattern as before must be followed throughout the WOD. Team must use the same starting order throughout the entire WOD. When last teammate finishes the KB swings the team will be finished and the time will be recorded. 

20 Pull Ups

500m Row

20 DL 225/155# (scale 185/110#)

35 Goblet Squats 53/35# (44/26#)

25 KB Swings 70/53# (53/35#)


Today’s WOD:

AMRAP 20 min. 

Run 400M


12 Toes to Bar

20 box jumps 24/20″

Skill:  4 farmers walk 70/53

Mobility: 3 drills from the running chart.