Get 2 to 6 people together; x=number of people in your group. All runs should be as a group; on work, only half the group can work at a time (if 3 people, 2 can work; if 5, 3 can work). For time:
Run: From SE door of JAFH—around south soccer goal—around Mayfair—back to JAFH.
Ground to overhead, 10x total reps (number of people times 10): 2 people per barbell, ~85% 1RM
Run: Same route, this time each person with PVC pipe held overhead. The group must stop anytime someone anyone lowers his PVC.
Pull-ups, 30x reps (as soon as someone drops off the bar someone else can get on)
Run: Same route, this time each person with 45/25lb barbell.
Deadlift, 25x reps: Same barbells as for G2O, 2 people per barbell
Run: Same route, but each person farmer’s carry 2 dumbbells or kettlebells each 20-40 lbs.
Broad jumps, 2x distance of full length of basketball court and back (purple lines): Partners can follow alongside and pick up wherever another leaves off.
Run: Same route, each person with PVC overhead as before.
Rope climbs, 4x reps. Note: If group has more than 2 people, you have the option of sending people to the rope during other periods of work to get up to half of your total reps done earlier.
Run: Same route, no weight. Time stops when last person enters JAFH door.
Go hard and have fun! Post time and thoughts to comments.
This morning we had Eric Burns, Dan Burns, Rob Morley and me. The four of us did this WOD in 45:20.
Our two barbells for the lifts were at 165 and 135 lb.
On the dumbbell run we used 40 and 35 lb dumbbells and one-pood kettlebells.
Because of knee instability, Mr. Burns did his runs in the gym and moved to the rower when that got shaky.
This was hard, but big, big fun. The runs with objects were killer–especially with dumbbells.
For me, shedding the weight for the last run made me feel like a million bucks.
It worked great to be able to intersperse the rope climbs throughout the workout.
There really was never any down time throughout.
It felt like about the right amount of work for each movement, although there could possibly have been more pull-ups and broad jumps–those went pretty quick.
I’ve never done a team WOD before and this was just so cool.
I hope to have one or two of these per month, especially leading up to the Tough Mudder.
Oh, this sounds awesome!!! Team WODs in PE were always my favorite. Anyone up to do it tonight?!
I want to do it with you guys!
I’ll do it with you, DaniL. What time to 3-2-1?