Today is a team based workout. with 3 short but sweet WODS. All workouts for the 2017 Allstar affiliate series have been released so what better way to test the waters than to try the first 3.
In teams of 6. We will make teams or you will be grouped with people of similar ability or you can just workout with your buddies.
“Chase the Ace”
FFF/MMM – All 3 ladies go first with a 1 min transition then the men will go.
Follow the leader style. The speed of your first athlete will determine how high you can climb the ladder
AMRAP – 6Mins of:
Shoulder to Overhead 50/30kg
Boxjump Overs 20″
Teams will be bouncing around in this workout with the aim of finishing with as much time as possible to earn time on the pullup bar. All 3 males go first then the women go at the 7 min mark.
On a 7 Min Running clock
15 Lateral Burpees
25 Power Snatches 35/25kg
Max Pullups in reminder of the time.
In 4 Mins build to a max complex of 1 Clean + 3 Front Squats
Max Reps in 6 Mins of
Hang Squat Cleans 60/40kg
2 Min Per athlete
Remember that today no matter what ability we can scale weights and reps to accommodate everyone.