Great TEAM WOD today... One of my favorite rep schemes to do with team stuff...
Warm-Up
400m Run
3 Rnds ~
5 Wall Squats
10 HR Push Ups
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BB Warm-Up
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BAR STAR
Teams of 3:
AMRAP in 7min:
BACK SQUAT
50 Reps @ 135/105
50 Reps @ 185/125
Max Reps in time remaining @ 225/155
~ 3 MIN REST
AMRAP in 7min:
BENCH PRESS
50 Reps @ 135/95
50 Reps @ 155/105
Max Reps in time remaining @ 185/135
~ 3 MIN REST
AMRAP in 7min:
DEADLIFT
50 Reps @ 185/135
50 Reps @ 225/155
Max Reps in time remaining @ 275/185
*Adjust weight as needed...thought process is Light-Med-Heavy
Ind. Version of this should be AMRAP in 7 w/ 21 Reps
We did this...
TEAMS of 2... AMRAP in 5min (3min Rest) @ 35 Total Reps for both partners...
Ladick & Daliege
BS = 95-135-155 (9 Reps at 155)
Bench = 95-105-135 (20 Reps at 135)
DL = 155-185-225 (29 Reps at 225)
Johns & Biolo (bold is Johns work!!! She was a stud!!! Carried us!)
BS = 12-12-11 (105/155) / 10-10-7-8 (185/125) / 5-5 (225/155)
Bench = 12-23 (65/135) / 7-8-7-8-5 (80/155) / did not get to 3rd wt...
DL = 10-10-7-8 (135/185) / 7-8-8-12 (155/225) / 4-1[+3 after time] (185/275)
Lubeck/Deluca/Brehm
ReplyDeleteBS=115-155-185(14reps@185)
FP=135-155-185(26reps@185)
DL=155-185-225(50reps@225)