Saturday, 9.17.11 – Team WOD “Swacker”

Scott Freedland looking good on his overhead squats…oh yeah, on a Bongo Board, too. Nice display of balance, Scott!

Saturday Team WOD:

Let’s call this workout, “Swacker”. Hybrid for jacking your swagger!

In teams of 5 put 1 team member at each station. Team members will spend 1 minute at each station. The goal is to accumulate as many reps as possible for that minute. The coach will call out, “ROTATE!” on the minute every minute for 15 minutes. Therefore, each team member will visit each station 3 times. At the call of each rotation, make sure you communicate the amount of reps that you completed at that station. Keep a running total and add up all 4 working station totals at the end. The team with the highest total of reps at the end of 15 minutes wins the competition:

1) KB Thrusters with a KB in each hand (35/18)

2) Rope Climbs, 15′

3) Ring Dips

4) Tire flips (Guys flip the big tire/Girls flip the medium tire)

5) Rest

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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1 Response to Saturday, 9.17.11 – Team WOD “Swacker”

  1. Brett says:

    I can’t wait to smack my jagger!

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