WOD:
“Team Tosh Sprints”
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Stamina WOD (6:00pm – 7:30pm):
0 – 10:00 min:
*Increase by 1 rep of:
Squat cleans (135/95#)
HSPU
10:00 – 11:00 min:
Break and transition
11:00 – 16:00 min:
Max distance row
16:00 – 20:00 min:
Break and transition
20:00 – 30:00 min:
Increase by 1 rep of:
PS (95/65#)
T2B
30:00 – 31:00 min:
Break and transition
31:00 – 36:00 min:
Max distance run
36:00 – 40:00 min:
Break and transition
40:00 – 50:00 min:
Increase by 1 rep of:
Box Step-ups (24/20″; two dumbbells @ 35/25#; 2 legs = 1 rep)
DU’s (10 DU’s = 1 rep)
50:00 – 51:00 min:
Break and transition
51:00 – 56:00 min:
Max distance bike
DONE!
* “Increase by 1 rep of” means that you start at one rep of each exercise, then do 2 reps of each, then 3, then 4…and so on.
Score is round completed plus reps on each “Increase by 1 rep” and also the max distance you did on the associated exercises. For example, if you finished the round of 7 on PS’s and T2B (you did 7 of each exercise) plus did 4 T2B, and ran 1200m, you would score that as 7 + 12 & 1200m. You do this for each routine (i.e three different scores).