CF Multiply: FINAL WEEK: Team Challenge

Each member of your team must complete the following:

60 Wall Balls 20/14

50 deadlifts @50% 1RM
40 thrusters 45/35
30 push-ups
20 wall 2 wall sprints
10 min. plank 
20 pull-ups 
30 Russian twists 53/35
40 double unders (or 120 singles)
50 OH walking lunges 35/25
and

1 5K for time (walk or run)

Now for the details...

These movements do not have to be done all at once or in this order.  You may break them up however you would like. 

Let me give a little more information on each movement:

50 deadlifts using 50% of your 1 rep max:  Try to string as many together as possible before taking a break.

40 thrusters 45/35:  If this weight is light for you, then you should do all 40 as fast as possible remembering to hit full depth at the bottom.

30 push-ups:  FIT Test movement.  Think back to your FIT Test...were you on your toes or your knees?  How many could you do before you had to shake out your arms?  Beat that number!  


20 Wall 2 Wall Sprints:  Run the length of the gym as fast as you can, touch the floor where it meets the wall, then run back to where you started...that counts as 1 rep.

10 min. plank:  Can be broken up in whatever time increments you prefer.  Must be normal plank, no side plank allowed on this one.  Can be on your elbows or your hands.  No saggy bums, no teepee bums.  I'd rather have you rest than continue on using bad form. 




20 pull-ups:  If you are close to being able to RX these, then work on that, even if you can only do 1 or 2 at a time.  If you use a band or box for pull-ups, then try to do as many in a row as possible without taking a break.  


30 Russian Twists 53/35:  Use the weight listed if possible.  If it is not possible (and just being "heavy" doesn't count...if you literally cannot lift that weight), then use a modified weight.


40 Double Unders:  If you were able to improve these from last week, then make an effort to do as many as possible. You have all week to get these done, so if you need to do 8 each day, really work at these.  If you are still working on getting this movement, then you will do 120 singles. 

50 OH walking lunges 35/25:  arms must stay overhead



And last but not least, the 5K for time.  
 There is no penalty for your time, just run it as fast as you can. 

 The top 3 times will receive an extra 10 point bonus.  

Complete this Team Challenge and you will earn 25 points. 

Q:  Can I complete part of this WOD for my teammates?
A:  You can do any extra work for any of your teammates; however, EVERY team member MUST complete the 5K for time or your team will not receive the 25 points.

And just a helpful hint, you may want to try to get these done earlier than later.  There is a spot for "bonus points" on your spreadsheet for a reason.  =]


Other questions?

3.2.1...Go!!