OOVI – Team Division WODs

WOD 1 – “Candied Apple”

AMRAP in 15 minutes:
In this order, M1 – F1 – M2 – F2 – athletes will rotate through the following:
15 Calories on Assault Bike
12 Pull-ups
9 Back Squats (m:185lb/w:125lb)

Bike: Athlete cannot “exit” the bike until the monitor reads 15 calories.
Back Squats: Rep begins and ends with open hips. For each rep to count, hip crease must pass lower than the top of the knee.
Pull-ups: Athlete will go from open shoulders and straight arms at the bottom to chin over the bar at the top.

YouTube Preview Image

WOD 2 – “Half-hitch Hooey”

For time:
M1 & F1 – 50ft, 100ft, 150ft Shuttle Run
M2 & F2 – 50ft, 100ft, 150ft Shuttle Run
M1 & F1 –
60 Push-ups on bumper (shared) (1 athlete working at a time)
50ft Sprint
50ft Sled Pull (hand over hand) (m:75lb/w:65lb)
50 Push-ups on bumper (shared) (1 athlete working at a time)
50ft Sprint (with rope lead)
50ft Sled Pull (hand over hand) (m:120lb/w:100lb)
40 Push-ups on bumper (shared) (1 athlete working at a time)
50ft Sprint (with rope lead)
50ft Sled Pull (hand over hand) (m:155lb/w:125lb)
M2 & F2 –
50ft Sprint (with rope lead)
50ft Sled Pull (hand over hand) (m:155lb/w:125lb)
40 Push-ups on bumper (shared) (1 athlete working at a time)
50ft Sprint (with rope lead)
50ft Sled Pull (hand over hand) (m:120lb/w:100lb)
50 Push-ups on bumper (shared) (1 athlete working at a time)
50ft Sprint (with rope lead)
50ft Sled Pull (hand over hand) (m:75lb/w:65lb)
60 Push-ups on bumper (shared) (1 athlete working at a time)

12 minute cut-off.

Push-ups on bumper: Hands on bumper, feet on ground, full range strict plank push-ups. Each rep begins and ends in a proper plank, the center hole of the bumper must be covered by the chest at the bottom of each rep. Other than feet, hands and chest, any part of the body (ie thighs) touching the ground or bumper during the rep will be a no-rep.
Sled Pulls (hand over hand): Athlete will be seated during the entire sled pull.

YouTube Preview Image

WOD 3 – “Double Kicker”

For time:
M1 & F1 – 350m Sandbag Run (m:100lb/f:70lb)
M1 & M2 – 100 Box Jumps (shared) (24in)
F1 & F2 – 100 Kettlebell Swings (shared) (53lb)
M2 & F2 – 350m Sandbag Run (m:100lb/f:70lb)
M1 & M2 – 100 Kettlebell Swings (shared) (79lb)
F1 & F2 – 100 Box Jumps (shared) (20in)

20 minute cut-off.

Sand Bag run: Athletes will perform 2 laps in the arena with Sand Bag supported on their body. Athletes will begin and end the run in their “work area.”
Box Jumps: Traditional CF Box Jump; both feet jump at same time and land on the box at same time, open hips at the top with a slight pause, before coming off the box (cannot open as you jump off).
KB Swings: Traditional CF KB Swing; KB must pass behind the legs at the bottom and must be overhead at the top, knees, hips and shoulders open with straight elbows. From the side, the front of the fact must be visible in front of the arms.

YouTube Preview Image

3 thoughts on “OOVI – Team Division WODs

  1. Does M1, M2, F1, & F2 assignments need to stay the same for all 3 workouts?

  2. Is there a minimum rep count each partner must complete on shared reps

  3. ᖴirst ooff I woupd lіke tto ѕay greаt blog! I haɗ
    а quick question іn which I’d ⅼike to aѕk if ʏou ddo not mind.

    I աas interested to find out һow you center уourself and clear your mind beforе writing.

    I’ѵe had a hard time cllearing mү thoᥙghts in getting my tɦoughts oᥙt.

    I truⅼy do enjoy writing howeѵer iit јust
    seᥱms lie the firѕt 10 to 15 minuters are usuaⅼly lost јust trying to
    figure outt һow toο ƅegin. Any suggestions
    or tips? Kudos!

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title="" rel=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>