Team workout "3s"
Max row calories in 3 minutes
Max sit ups in 3 minutes
Max squats in 3 minutes
Max burpees in 3 mins
Entire class is a team (or half if really big). Each person can only do
three reps and then the next person must go round robin style.
Skill focus: Hang power snatch (work on technique for sets of 3)
10 hang power snatches, row 100m, rest 1m
10 hang power snatches, row 200m, rest 1m
10 hang power snatches, row 300m, rest 1m
10 hang power snatches, row 400m, rest 1m
10 hang power snatches, row 500m
WOD: AMRAP in ?
Charge up your super hero power-3 burpee
Run down to other side of the gym, knock over the bad guy (foam roller) and do 3 super hero squats, sprint back
Game: Return the loot
find the stolen loot (balls or change plates) around the gym the bad
guys stole and return to the bank (upside down box in middle) as fast as
you can...repeat. You can have one person be the 'robber' and hide the