Team WOD 5th May 2018

04 May Team WOD 5th May 2018

Coaches Warm Up

Part A: 15 Minutes to establish a 3RM Front Squat

3 mins rest

Part B

Ascending Ladder in 10 minutes
2 Wall Ball Shots (20/14 lb) – Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) – Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 2
6 Synchronized Burpees
etc…

Coaches Notes

Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees together. Partner 2 does 2 wall balls, then both partners do 2 burpees in tandem. Partner 1 does 4 wall balls, then both partners do 4 burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchronised burpees, etc. Continue adding 2 reps per round until time is up.

Synchronised burpees require both partners to do the burpees in tandem, with each partner on the ground at the same time before popping up.