“Monkey in the Middle”
In 3 person teams:
10 RFT of Med ball/core work
This WOD requires three athletes and a med ball. A GHD is optional but not required.
Set up -- The team assumes three positions in a line with the middle member (Monkey) on a GHD or sitting on the floor. The other two stand facing one another with one (Feeder) directly behind the seated member, and the other (Catcher) standing 10 feet or so in front of the seated one, holding the med ball.
Execute -- At go, the Catcher holding the ball throws it to the Feeder. The Monkey must lean back with outstretched arms to receive the med ball, and then (while executing a sit-up) throw it back to the Catcher standing in front of them. Repeat this cycle until 10 passes are complete, then rotate stations (Monkey --> Catcher --> Feeder).
Rotate until all athletes have completed 10 rounds (100 total throws per athlete).
Post total time to comments.
Standard "3,2,1...Go" times of 0545 and 0615, so be warmed up and ready to go. Todd is organizing another afternoon session, 1400 start. Post others to comments.
Standard for movement is 10’ between standing members; receive the ball at parallel depth if GHD is used, shoulders to the ground if on the floor.
Recommended using light med balls (10/6). Keep the move dynamic...you know how taxing GHDs for reps can be by themselves.