Team WOD, teams of 3
4rft
P1: 500m row
P2: 400m run
P3: Resting
This is a relay race style workout which is completed in teams of three, or as pairs if you are super keen! The workout involves rotating between rowing, running and resting.
I.e. Firstly, team member 1 will row 500m, whilst team member 2 runs 400m, and team member 3 rests. Then, team member 1 will run 400m, whilst team member 3 rows 500m, and team member 2 rests. To complete the round, team member 1 will rest, whilst team member 3 runs 400m, and team member 2 rows 500m.
The workout is completed when each member of the team has rowed 2000m and run the full 1600 meters during the 4 rounds
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”Cook drill”
For 15min
Kb waiter carry max effort
Kb front rack carry max effort
Kb suitcase carry max effort
Switch arm
Go as far as you can with Kb overhead. When you had enough drop it down to a front rack. When you no longer can hold it in a front rack switch to suitcase carry. Switch arm when your grip has had enough and continue with the other hand over head. Goal is to not let the kb drop to the floor.