Friday, June 3, 2011

Posted by on Jun 2, 2011 in WOD | 18 comments

Teams of 3 (at least 1 female per team). 

Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges).

For time:

  • Run 400 meters (entire team)
  • 150 Box Jumps (24″/20” box)
  • 75 Push Press (65#/45#)
  • 75 Air Squats
  • 150 Steps Walking Lunge (with 45#/25# kettlebells)
  • Run 400 meters (entire team)

Team cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done.  Final time is when the last team member finishes their 400m run



  2. What does your team do if you are not able to run??

  3. :O
    There better be 2 other people at 5 to be on my team lol

  4. @Sue. Row 400, we all start after the team finishes rowing/running.

  5. Awesome…

  6. This was fun! Team Erika/Nick/Jenn rocked!!! 19mins ish (there was a timer malfunction lol)
    Looking forward to seeing everyone come out to the am WOD on Monday 🙂

  7. This was a fun one. The lunges ended up being the hardest part and maybe the run afterwards. I was teamed up with Maddy and Jon (21:??). Jon is the king of the box jumps! And he loved the lunges. When we hit 150 – he wanted to do 25 more :).

  8. I really enjoyed this workout!!! So fun!! KB Lunges… OMF! Everyone who’s doing this, look out for the “hammy-butt pinch” that comes in the first few metres of the run after those lunges… whew!!
    Great to have enough ppl in the morning to actually have teams!!
    Our superstar team of Nick, Jenn and myself clocked in at 18:55! Great job by everyone there this morning! 🙂

  9. It wasn’t a clock malfunction, it was a Jon malfunction. Jon had a few malfunctions this morning which are strongly associated with a ‘few’ oz of red wine last night! Yeeeeeeah!

    yeah this was definitely fun to jump in with the crew this morning. Welcome Maddy who rocked her first WOD this morning, you Michelle and I did great!

    We haven’t done lunges a whole lot lately so there was some things going on there I haven’t felt in a while. Be sure to try to prep with good mobility work before and after! You’ll thank yourself tomorrow and Sunday.

  10. Ray was our female today with Mark and I.

    WOD: 15:40 Rx’d

    Those lunges are nasty!!!

  11. Amy if you read this can you get a hold of Greg or me?

  12. I prefer the term “lady” thank you very much! :o)

  13. Were you wearing your dress? 🙂

  14. gees…sorry i missed this one… had to do a last minute drive out beyond the airport at 5:30 darnit

  15. Awesome job 5 o’clockers!
    Leah, you were an awesome workout partner! Picked up my slack; thanks alot!
    WOD = 17:43 for Leah and me; woohoo, beat the boys 😀
    I’m all for having more “team” days; makes you push harder so your partner isn’t suffering 🙂

  16. oh and we did Rx’D!! 😀

  17. photo op today…lol..chris filmed the WOD I did…same one as Wednesday and I have a PR…beat my last time by 1 min 18 sec….small jump in my PR..can’t wait for Monday…:)

  18. Team Chris A, Kevin and Sue 21:06 for the WOD