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“171014-Class”

"100 Proof" Class WOD

1.5K 3
  • “100 Proof”
  • Teams of 3:
  • 100/70 Calorie Schwinn Bike (70/50 Assault) 
  • 100 Box Jump Overs (24/20)
  • 100 Thrusters (95/65)
  • 100 Chest to Bar Pull-Ups
  • 100 Thrusters (95/65)
  • 100 Box Jump Overs (24/20)
  • 100/70 Calorie Schwinn Bike (70/50 Assault)

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn. For combined teams of males/females, complete 85 calories. If gym is not equipped with bikes, substitute equal calorie row or a 1000 meter run together as a team.
Substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the chest to bar pull-up will most likely be the most challenging station, although only completed once. Reducing the repetitions here or making these chin over bar pull-ups will keep teams moving through. It is absolutely appropriate for teams to be completing slightly different movements here or to be using different weights on the barbell to meet the intended stimulus. This workout is intended to be a sprint for the athletes working, with time to recover for the two athletes resting.

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Source: wodwell.com
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