Super Saturday – large group edition. Volume II.

Posted on January 28, 2012 by Jester

Ok kids, we had a HUGE turnout last week. I saw a LOT of fantastic work, and with that many people things seemed to flow smoothly.

I did hear some grumbling about how “easy” it was from some of our new visitors, or that there was a need for more cardio. One person even stated “You should get some treadmills in here.” … *AHEM* No comment.

I will only say this one time – if you don’t feel like you got a workout last week, you did not give 100%.

Today we’re going to simplify in anticipation of another large group. Depending on the size of the group, we may split this into teams.

WOD: 20 Minute AMRAP
10 Dumbbell Get-ups, 5 each arm (no more than 25% BW)
10 Push-ups

Team / Person to get the most rounds is the winner!

Super Saturday Team WOD – Redux

Posted on January 21, 2012 by Tom Hudak

Ok gang.. Last time we did a team WOD, things got a little confusing. This time there will be a forced order to events. Everybody works until your team mate on the rower is finished – and then you will rotate.

WOD: 4 rounds

Team member #1: Row 250m

Team member #2: Push-ups

Team member #3: KB Swings

Once Team member #1 is finished rowing, he/she will tap team member #2 on the shoulder to rotate, #2 the same for #3. #3 will go to the back of the line to row. You are finished when all team members have completed all 4 rounds at each station.

Your team score will be the time to complete 4 rounds divided by the number of athletes on your team. The lower the number the better.