WOD: Saturday, January 11, 2014

Saturday's WOD is: Lord of the Flies: Only One Survives

(A) Warm-Up as Follows

  1. Run 400m or Row 500m ... if you've never rowed, you row here and get instruction from the trainer
  2. 7 Minutes: Coach's Choice of Mobility and Drills
  3. Bear Crawl Up the Ramp
  4. Reverse Bear Crawl Down the Ramp (You should be facing the same direction as when you went up)

(B) Divide Class into 4 Teams. Teammates will share equipment and space, so consider height, equipment weight, etc.

(C) Wall Climber Demo and Practice (2 Attempts Per Athlete)

(D) Slam Ball Demo and Practice (10 Slam Balls Per Athlete)

(E) Jumping Pull-Ups Demo and Practice

(F) Wall Ball Demo and Practice

  • If you don't know how to do Wall Balls, 3x5
  • If you do, 2x10 Air Squats while trainer teaches novice and beginner athletes

(G) Russian Kettlebell Demo and Practice (3x5)

(H) 2 Cycles For Reps (and Points)

STAGGERED START:

  • YOU FOLLOW IN THE FOOTSTEPS OF YOUR TEAMMATES (Teammate 1 starts on the first minute of work, Teammate 2 on the second minute of work, Teammate 3 on the third, etc.)
  • EVERYONE STARTS ON WALL CLIMBERS AND WORKS THEIR WAY DOWN THE LIST
  • YOU USE THE SAME EQUIPMENT AS YOUR TEAMMATES AND IN THE SAME SPACE

SCORING:

  • Add all your reps for each movement. (Example: 10 Wall Climbers in Cycle 1 + 8 Wall Climbers in Cycle 2 = 18 Wall Climbers) ... so YES, you must keep a score card
  • 1 Point is Awarded to the Teammate with the most Total Reps in EACH Station (Movement) for BOTH Cycles
  • Teammate with most Points WINS, all other teammates suffer the following penalty: 50 Burpees (Novice: 30 Burpees), Winner no-reps bad burpees

Lord of the Flies Floor Plan. The numbers represent the station for each team. Ignore the "one arm" bit in the Russian KB Swing area.