6
Sep

Saturday 9/7/19

By: 321go Leave a Comment

Team WOD

IN TEAMS OF 3 ATHLETES, WITH A RUNNING CLOCK…

PART A: 0:00-12:00
REST: 12:00-15:00
PART B: 15:00-27:00

A: Team Strength

ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete — score is the sum of all three

B: Team Metcon

ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Sets of 10 Cals on the Rower*

1 Round of Cindy is…
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Two athletes work at a time, while one rests. Rotate as frequently as desired. Count total rounds of Cindy consecutively throughout as a team; rower keeps recording calories (one machine per team).

Team’s score for Part B is the sum of their:
-Number of completed Cindy rounds (no credit for partially completed rounds), plus
-Number of completed sets of 10 calories on the rower. For example, 70 Cals = 7, 110 Cals = 11. There is no credit for partially completed sets of 10. For example, if the team completes 59 calories on the rower it would be a score of 5 for the rowing portion, not 6.

EXAMPLE SCORE: Team X completes 15 rounds of Cindy and 147 calories on the rower. Their score here would be 15 + 14 = 29.

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