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

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