Review Skill: Clean and Jerk, Push Press (dumbbell), medicine ball slam
After team assignment teammates will have 10 MINUTES to choose a team name and STRATEGIZE (example below) the weights and number of reps each team member will use to get the team through the workout as quickly as possible! You could have one teammate do the entire workout but… your team will most likely finish last and your teammate will want to kill you, once he/she can actually move again.
The goal of the Team WOD is to “move” the required amount of weight in the following categories:
3,000 lbs in clean and jerk movement
1,000 lbs in Overhead KB Swings movement
500 lbs in Medicine Ball Slam movement
500 lbs in Dumbbell push press movement
Team will consist of 3 people. Each exercise category must be completed in order. Only two people on a team can work at the same time, a third must be resting/monitoring their teammates. The team must work together during the workout to determine who rests and to count the team reps/weight (to reach the required weight).
Example strategy for Team “Pain Train” weights and reps for clean and jerk movement:
Member 1 – 95 lbs, 15 reps, totals 1425 lbs
Member 2 – 55 lbs, 16 reps, totals 880 lbs
Member 3 – 45 lbs, 16 reps, totals 720 lbs
Total weight moved 1425 + 880 + 720 = 3025 lbs! In this example Member 1 and Member 2 could have worked at the same time to get their respective 15 and 16 reps, then Member 3 begins and completes 16 reps thus reaching or passing the 3K requirement for Clean and Jerk movement, the team is now ready to move on to the OH KB swings…!
This is designed to spur healthy competition within the gym while encouraging everyone to support and push each other – it’s all about the entire Warrior Training Team as a whole!