Saturday 3rd August 2019
AM v PM in house comp
WOD 1
AMRAP in 3 min:
5 Pull Ups or Jumping Pull Ups
5 Thrusters 35/25kg or 10 Thrusters 25/15kg
5 Pull Ups or Jumping Pull Ups
10 Thrusters 35/25kg or 20 Thrusters 25/15kg
5 Pull Ups or Jumping Pull Ups
15 Thrusters 35/25kg or 30 Thrusters 25/15kg
5 Pull Ups or Jumping Pull Ups
20 Thrusters 35/25kg or 40 Thrusters 25/15kg
Then straight into 3 min to get a heavy 1RM Thruster
WOD 2
AMREPs in 5 min:
Medball Run (20/14lb)
20 Wall Ball 20/14lb
20 Box Jumps 24/20” or step ups
AMREPs Power Snatches
60/42.5kg OR 42.5/30kg OR 25/15kg
3 2 1
WOD 3
The Eliminator
100 Double Unders or 200 single skips
30 KB Swings 24/16kg or 40 KB Swings 12/8kg
20 DB Hang C & J 22.5/15kg (10 per side) or 30 DB Hang C & J 10/5kg (15 per side)
10m HS Walk or 20 Bear Crawl backwards