Modified Affiliate Cup 2009 Stadium Workout (4 person teams)
30 Wallballs (20lbs/14lbs)
30 Box jumps (24/20″)
30 KB swings (1.5/1.0)
30 KB Push press / Push jerk (black/orange)
30 Deadlifts (225lbs/135lbs)
Rules: 1. The wallballs are performed one athlete at a time. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. 2 barbells per team; only 1 team member may lift at a time but can break up rep scheme as necessary.
4. There is a 20min cap on this workout.
Reminder: We are now offering a class on Sundays at 4:30p (starting this week)!
B. 1600m, 1200m, 800m, 400m 1:1 rest ratio
INTRO TO SKILLS & STRENGTH CLASS (6p)
Spend an hour working on anything you want or making up a WOD.