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-   -   Team Wods, a resource (http://board.crossfit.com/showthread.php?t=88508)

Hrvoje Sambar 04-18-2015 07:02 AM

Team Wods, a resource
 
Hello, everyone!

I am a level 1 coach at a Box in Gothenburg, Sweden. and we have teamwods every saturday. We´ve been doing them for about 8 months, and I have been programming them for the last 6 or so months. After googling for inspiration fot new team wods I kinda gave up. Most of the stuff I see on internet is basic "chipper"-style where you just divide the wod in 2 or more, and I think that you can get really creative with the team wods. I put a lot of thought into our teamwods since they are the highlight of my training week, it´s so fun that I have to do it with the group (the session consists solely of warm-up and a long wod).
So I thought I´d post some of the wods we´ve been doing, and perhaps you could add yours that you feel were really great. Most of these wods take between 40 and 80 minutes to do, they are pure hell but superfun to do when you team up.
I thought I´d post some now, and then some more as times go by. Feel free to "steal" them ("Good artists copy, great artists steal"!) and do them at your box, I have plain copied some and some are taken and mixtured with. Ok, so here goes, hope you get some enjoyment out of them

Hrvoje Sambar 04-18-2015 07:03 AM

Re: Team Wods, a resource
 
Open 15, Chipperstyle:

9 min Amrap:
15 T2B
10 Partner Deadlift 50/35
5 Snatch 50/35

3 RFT:
12-14-16
OH-Squat 40/30
Chest to Bar

10 Muscle-ups
75 Burpee-Wallballs
150 Double-unders

Timecap 15 min:
3 Handstand Push-ups, partner in HS!
3 cleans 80/56
6 Handstand Push-ups
3 cleans
9 Handstand Push-ups
3 cleans
12Handstand Push-ups
6 cleans
15 Handstand Push-ups
6 cleans
18 Handstand Push-ups
6 Cleans
21Handstand Push-ups
9 Cleans

27-21-15-9 reps for time of:
Row (calories), maxfart
Thrusters 43/30

Rest 2 min between each part.

Hrvoje Sambar 04-18-2015 07:04 AM

Re: Team Wods, a resource
 
Fight Gone FUBAR
Teams of 2:
Three rounds of:

1 min Burp-Wallball
1 min C&J 50/35
1 min Sumo Deadlift High-Pull 32/24
C&J
1 min Box Jump
C&J
1 min Push Press 35/25
C&J
1 min Row
1 min Rest

Goal is to get to 200 C&J. After 3 rounds convert the rest of the C&J you have left to: Thruster + Backsquat Thruster Komplex

Hrvoje Sambar 04-18-2015 07:06 AM

Re: Team Wods, a resource
 
20 Partner Deadlift
100 Partner Wallballs
20 Partner D.L.
100 Strict Chest-to-Bar, assist eachother as necessary
20 Partner D.L.
100 Burpee-over-Planch
20 Partner D.L.
100 Cal Row
Buyout: 100 Shuttleruns, varannan

Every 5 min : 20 m Farmer´s Carry with your barbell

D.L.: 150-200%/100-150% Bodyweight AT LEAST

Hrvoje Sambar 04-18-2015 07:07 AM

Re: Team Wods, a resource
 
Amraps 6 min:
One partner does amraps of the first exercise while the other partner does the other and you switch: 40/30.
1. Amrap OH-Squat & Duck Walk med Bulg. Bag 40m
Vila 2 min
2. Amrap Thrusters & 15 Dips
Vila 2 min
3. OH-SIT & Lunges 40 m 60/40
Vila 2 min
4. Amrap Bearkomplex & Bearcrawl bak- och framlänges 40 m

Hrvoje Sambar 04-18-2015 07:08 AM

Re: Team Wods, a resource
 
OTM:
5 Burpees
Max Rep C&J 60/40 until you reach 50 reps

OTM:
5 Burpees
Max Rep Thrusters 60/40 until you reach 50 reps

OTM:
5 Burpees
Max Rep S-t-O 60/40 until you reach 50 reps

Both partners do the 5 Burpees

Hrvoje Sambar 04-18-2015 07:09 AM

Re: Team Wods, a resource
 
100 C&J 60/40
90 Front Squats 60/40
80 S-t-O 60/40
70 Pullups
80 Single-Leg Deadlift 60/40
90 Wallballs
100 D.U.

One partner does maxrep, each time you switch you do:
5 Partner Target Burpee
3 Over-Under Partner

(This one was pretty slow and boring, but still very good. You really pushed yourself)

Hrvoje Sambar 04-18-2015 07:10 AM

Re: Team Wods, a resource
 
"A partner and a plate":

100 Ground-to-Overhead
90 Plate Squats
80 Burpee-on-Plate
70 Plate Situp
60 Lunge med platta
50 Shoulder-to-Overhead
40m Bearcrawl somehow carrying or pushing the plate
30 Platejump, one-legged
20 Platethrusters
10 OH-squat

Do everything with a plate, 25/20 kg

Hrvoje Sambar 04-18-2015 07:11 AM

Re: Team Wods, a resource
 
Ladder of DOOM:
2 Muscleup, partner assisted
4 Partner-Pistols
6 Squat Cleans 50/30
8 Clean & Jerk 50/30
10 Toes to bar
12 Thrusters 50/30
14 Ring dips
16 Back Squats 50/30
18 Pullups
20 Burpee Boxjumps
22 Boxjumps

Buy out: 2 Squat Snatch + Overhead Squat, whatever weight you want

Works like this: You do 2 MU, then 4 P-Pistols and 2 MU, then 6 S. Cleans, 4 P-Pistols and 2 MU, and so on. ****in great wod

Hrvoje Sambar 04-18-2015 07:11 AM

Re: Team Wods, a resource
 
150 Toes to bar/Knees-to-Elbow
12 Partner Burpee Wallballs every 3 min
100 Burpee over Hollow Rock
25 Med Ball Slams every 3 min
80 Cal Row
25kip/12 Strict Pullups every 3 min
60 Dips
60 m Firemen´s Carry every 3 min
40 Partner Pistols
20 Headstand Pushup every 3 min
20 Bearcrawl under Planch
20 Shuttlerun every 3 min

Depending on the exercise you are at for the moment, you do the corresponding movement underneath it


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