Day 6 Week 5 of 5 CF Track

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Scorpions

Standing Straight Leg Marches

Child’s Pose

10/8 Calories on any machine or 100m jog

WOD Prep

2-3 Rounds

Pick 5-6 movements and do 5-10 reps of each

WOD:

“Team 1776”

For Time (in teams of 3)
Kettlebell Swings @53/35

Box Jumps @24/20”

Air Squats

Push-Ups

Burpees

Pull-Ups

Sit-Ups

Row (calories)

Double-Unders

Wall Ball Shots @20/14

Ball Slams @35/20

Dumbbell Push Press @50/35

As a team, complete a total of 1776 reps involving all exercises in any order

PACE GOAL: celebrate our independence :)

WORKOUT INFO:

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
This one can seem kind of crazy at first glance, but if you embrace it then it is a fun one
Encourage teams to get together to decide strategy before they begin and to communicate during the workout

STRATEGY:

BEGINNER: 26/18, Plate Hops, Ring Rows, 10/8, 15/10, 25/15

SCALED: 35/26, 20/16”, banded/jumping pull-ups, 14/10, 25/15, 35/20

Rx+: 70/53, 30/24”, chest to bar pull-ups, MB Sit-ups, 30/20, 50/35, 70/50

COMP: 90/70, 30/24”, Strict pull-ups, GHD Sit-ups, 30/20, 70/50, 100/70