SUPER FRIENDS! 10.02.2015


These will all be run as team workouts. Classes will be divided into as many even teams as possible; ideally 2 male/2 female. Coaches can arrange teams as they see fit. In the event that there are not enough people to form to 2 competitive teams in a class, all athletes will be pooled into one “Super Team”! All are one athlete working at a time, but have different rules for athlete rotation.

ALL: Metcon (AMRAP – Rounds)

Workout 1:
Athletes must complete full round prior to rotating.

8:00 AMRAP
15 AbMat sit-up
5 shoulder to overhead (95/65)
10 deadlift (135/95)
5 bar facing burpee
*Loads established should allow athlete to move FAST!
ALL: Metcon (Time)

Workout 2:
Rep multiplier (N) = number of athletes on team. Athletes may rotate as desired to best utilize athlete strengths, but ALL athletes must complete 3 burpees in order to rotate. Must complete in order.

20xN ring row
10xN pull-up
5xN chest to bar pull-up

ALL: Metcon (AMRAP – Reps)

Workout 3:
Athletes may rotate relay style as desired.

50 wallballs
50 Russian swings (1.5/1)
50 box jump overs (24/20)
with remaining time, row for max cals.
*7:00 cap

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