As requested by Bruce, as well as a good number of the rest of you competing this Saturday at our first ever in-house competition, here are the workouts! No dropping out now ;) Wod 1- Scaled -12 min cap- 18-15-12-9 Wallballs (14/10#, 10/9 target) Box Jumps (24/20) Deadlift (135/95#) Wod 1- Rx -9 min AMRAP- 15 cal Row 12 Burpees over the rower 9 Overhead squat w/ 1 KB (53/35#) *Kettlebell can be held with 1 hand, or two. The arm(s) holding the kb do not have to be at lockout, but it must remain overhead for completion of the rep. WOD 2, Scaled and Rx :30 sec work/1:30 rest- 6 rounds* Max rep Hang clean Rx Scaled 1) 115/75# 75/45# 2) 135/95# 95/55# 3) 155/105# 105/65# 4) 185/115# 115/75# 5) 205/125# 135/95# 6) 225/135# 155/105# Your score will be multiplied for each round; (weight) x (reps completed), i.e.; 115#x6 reps= 690pts/#s All rounds will be added together for a total number of weight moved. You must complete at least one rep at a weight to move on to the next highest weight, and so on until failure or completion of the ladder. Wod 3- Scaled 9 min AMRAP 25 Singles 3 Push Press 5 Front Squat (95/55#) 7 Bar facing burpees Wod 3- Rx 12 min cap 15-12-9-6-3 Thrusters (95/65#) Box jumps (24/20) Toes to bar
Posted on: Wed, 17 Dec 2014 18:48:38 +0000