THE GREENLYN FUN TEAM WOD DAY: Mixed Male and Female Teams WOD 2

WOD 2

WOD 2.1 14min Cap

2 Man “Fran” train

21-15-9-6-3

Person A: Does Thrusters (40/25 // 30/18) Only while: Person B (RX): Hangs with chin over the pull up bar or (Scaled): chest touching rings.

then they Switch roles which after

Person A: Does Pull Ups // Ring Rows.

Only while: 

While person B Holds Bar in Front Rack Position with hes/her bar

then they Switch roles again.

*Complete this routine till team members have each completed their 

21, then 15, then 9, then 6 and the 3 reps for each role.

*If team mates are using the same weights for thrusters they can use 1 bar..

WOD 2 Movement Standards:

RX: Hangs with chin over the pull up bar

*Person not performing Thrusters must be in this position to allow team mate 

to perform hes/hes thruster reps.

*Any grip is allowed.

*If person not performing Thrusters is not in position, the person performing the thrusters reps will not count.

Scaled: Chest touching rings. *Rings must be set to the height level of your hip. *Feet must be directly underneath the bar which the rings hang from at all times.

*Males: Rings must be in contact with chest.

*Female: Elbows must be visible past the body. *Person not performing Thrusters must be in this position to allow team mate to be to perform hes/hes thruster reps.

*If person not performing Thrusters is not in position, the person performing the thrusters reps will not count.

RX+Scaled: Thrusters *RX: Men: 40kg / Ladies 25kg

*Scaled: Men: 30kg / Ladies 18kg

*Squat bellow parallel with the bar resting on shoulder in a front rack position

*Fully extend arms and hips at top position

 RX+Scaled: Holding Bar in Front Rack Position

*Rest the bar on your shoulders with your elbows in front.

RX: Pull Ups *Starting position: Hang from the bar with your arms extended fully without support. *Finishing position: Pull yourself up so your chin is higher than the bar your hanging from.

*Any method can be used. eg: strict pull ups, kipping or butterfly.

Scaled: Ring Rows *Rings must be set to the height level of your hip. *Feet must be directly underneath the bar which the rings hang from at all times. *Starting position: Lean back with arms fully extended. *Males: Finishing position: Pull yourself up so the rings must be in contact with chest.

Female: Finishing position: Pull yourself up to make your elbows visible at the back of your body.