It's the weekend and we've got a fun Sweaty Saturday Special for you and a couple of friends.  Then Coach Kim will lead an aerobic capacity special at the track on Sunday morning at 11:30AM - check the private Arena Ready Facebook group for track meet-up location and details (or ask a coach at the gym!).

WOD For 05-05-18:

In Teams of THREE ATHLETES, Against a 25-Minute Clock:

A) BUY-IN...

1000m Run TOGETHER

B) Then, Teams Split...

200 Calorie Row** (split anyhow, share the same rower) 

while completing 

15 Rounds of "Cindy"* (split anyhow, only one athlete working at a time)

C) With the Remaining Time, AMRAP of:

10 Squat Clean Thrusters @ 115/80 lbs

20 Lateral Bar Burpees

 

To complete the "buy-in" all three athletes first run 1000m together. 

When the run is complete one athlete rows while the other two athletes perform "Cindy" (with only one working at a time), and teams may switch whenever they like. The first athlete done with the run may start on either the row or Cindy rounds immediately. 

The AMRAP movements cannot start until both the row and "Cindy" rounds are completed.  Reps for all of the AMRAP movements may be split anyhow (with only one athlete working at a time), and do not have to be shared equally.    

*1 Round of "Cindy" is:

5 Pull-ups

10 Push-ups

15 Air Squats

 

*Row Adjustments Are As Follows:

FFF Teams = 140 Calories

FFM Teams = 160 Calories

FMM Teams = 180 Calories