Wednesday Workout: Team WOD

Any interest in a 2-person team SuperFit Games competition in February?  Find a partner and use the code “SFNCCVILLE” for 15% off when signing up!



In Teams of 2 (one person working at a time)


  • 30 Calorie Row
  • 30 Toes to Bar
  • 30 Wall Balls (20/14)
  • 30 Box Jump Step Down (24/20)
  • 30 Pull-ups
  • 30 Push Press (95/65)

*Must do a minimum of 5 reps before partners make switch. Scale appropriately. If you are performing this solo, do 1 round of the workout for time.

Level 1 Subs:

  • Toe to Bar –> V-up –> Abmat Sit-up
  • Wall Ball (14/12) to 9′
  • Box Step Up (18/12)
  • Pull-up –> Ring Row
  • Push Press –> Dumbbell Push Press


Mobility – spend 5-10 minutes with a foam roller or band


1. Our End of the Year Party is on December 12 at Boylan from 2-5pm!  RSVP to our Facebook Event HERE.  There will be food, drinks, awards, and it will be an awesome time!

6 Comments on “Wednesday Workout: Team WOD

  1. 3+4 with Martha 🙂

    Martha: injury subs – v-ups, ring rows, front squats
    Taylor: rx

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