You never know what to expect when you get to a Team WOD on a Saturday. Today was led by Coach Larry and he did this exact workout while on a recent trip, so he knew exactly what we were in for. 🙂
We had a great crew today – Nick & Lisa, Dan, Brent, Larry & Karen, Bill and his two kids, Lara, Heather, and Ev, AJ, and myself. I feel like I may be missing someone, so if so I apologize!
10am rolled around and we got going with the same warm up we did a couple of times this week with a run, bike, or row, then banded pull-aparts, push-ups to side-planks, jumping squats, a reverse grip hang from the bar, and some banded Samson stretches.
The workout, as written, was:
- 3 Person Teams
- 15 Minute AMRAP #1
- 3 Power Cleans (135/75)
- 6 Box over Burpees (24/20″)
- Rest 5 minutes
- 15 Minute AMRAP #2
- 10 Push Press (135/75)
- 20 KBS (53/35)
We had a weird number of folks, so we ended up mixing up into groups of 2 or 3 instead of 3 or 4. As a result, I worked with Nick and Ev worked with AJ and Karen. Whole place was hopping pretty good. 🙂
Started with some cleans and push-press warm-ups and then broke up to get our equipment.
Nick and I only shifted one thing in the workout, opting for a 115# bar instead of a 135# bar. But the rest was pretty close to what was there beyond the fact that I did 24″ step-ups instead of box jumps. We did break up the second AMRAP though – we did two rounds each of 5 push press and 10 kettlebell swings. Thank goodness we did too, because that was rough. Who knew KBS could be a limiting factor?!
The fun part with this one was that each of us had to go through the reps for the round to count a single round of the workout. So for the first 15 minutes that was 3 cleans and 6 box over burpees each. And in the second it was 10 push press and 20 kettlebell swings each. Usually it’s just as many times through as you can go with your partner(s), but this one was a little different.
So how’d we do? Well, Nick was a great partner. He pushed me along the whole way through and we chugged right along.
- AMRAP #1 – 8 rounds plus 3 reps (165 reps)
- AMRAP #2 – 4 full rounds (240 reps)
- Total – 405 reps
Not too shabby. I felt like I moved pretty well throughout the whole workout, which was good for me. I’m not a fan of burpees but slow and steady was the name of the game, even if Nick’s burpees were a lot faster than mine. 🙂
Great work, Nick!
Meanwhile, Ev, AJ, and Karen were plugging away too (as was everybody else). How’d they do?
- AMRAP #1 – 5 rounds plus 9 reps (75# cleans, 20″ box jumps or step-overs) (144 reps)
- AMRAP #2 – 3 rounds plus 53 reps (35# push press, 25# kettlebell) (323)
- Total – 467 reps
They chugged right along!
Great work everybody and thanks for a fun team WOD, Larry!