Week 3: Team Challenge

Each member of your team must complete the following:

50 deadlifts @50% 1RM
40 thrusters 45/35
30 MB push-ups
20 50m sprints w/ partner pulling band
10 min. plank
20 chest-to-bar
30 Russian twists 53/35
40 double unders
50 OH walking lunges 35/25

and

1 5K for time

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 medicine ball 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 50m sprints w/ partner pulling band:  like this:





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 chest-to-bar:  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 go to one heavier band and try to do as many in a row as possible without taking a break. 


30 Russian Twists 53/35:  FIT Test movement.  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 the weight you modified for the FIT test.


40 double unders:  FIT Test movement.  Work at these.  Watch this video:

http://www.youtube.com/watch?v=sraZfiXxtBI

You have all week to get these done, so if you need to do 8 each day, really work at these.  If you cannot complete this task, you will need to do 400 singles instead. 

50 OH walking lunges 35/25:  arms must stay overhead as seen in the picture below:



And last but not least, the 5K for time. 
You will need this time for next week's challenge.  There is no penalty for your time, just run it as fast as you can.  The top 5 times will receive an extra 10 point bonus. 

If every member of your team completes their part, you will earn 25 points for the week.

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.

Other questions?

3.2.1...Go!!