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CrossFit Winnipeg: Sunday, April 20th, 2014

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Please note Easter hours are in effect for Sunday, with an Easter Team WOD at 10 and Barbell Club at noon.

Here’s our suggestion for the team WOD, though the coach ultimately has discretion here.

A. In teams of 4, complete 3 full rounds for time:
first two players start:
1 gym length partner carry
20 partner medball situps
1 gym length wheelbarrow
20 partner wall ball shots
then the second pair goes – this is one round, complete 3 rounds.
B. “The Gauntlet”:
Set up a short course comprised of 4-8 movements such as:
10 KB Swings
10 Pushups
10 Situps
10 box jumps
10 ring rows or pullups
10 goblet or air squats
10 mountain climbers
10 lunges
In this team workout, the goal is to see if one person can run the gauntlet faster than an entire team working together. Say Team A is up against Team B. Team A chooses 1 player to do the entire course at once. Team B will do the course as a relay with each person doing 1 movement. There is one catch, the team will have a handicap, each player on the team tag off the next person, who must do burpees before their movement. You can start with 3 burpees a piece. However, if the individual wants to throw down the gauntlet and challenge the opposing team to 2 or 1 burpee or no burpees instead of 3 they can do that.  We can have several teams going at once and repeat with different individuals from the team challenging the opposing team.

 

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