MAX Row for calories (each teammate rows for 3 mins)
Part B
AMRAP in synchro pairs
4 Thrusters (1 x KB/ 1 x DB)
8 TTB/ 16 hanging knee raises
12 Hang clean and STO (1 x KB/ 1 x DB)
16 Box overs (24/20'')
NOTE: Your score is calories completed + Reps of the AMRAP competed. Any dropped dumbells or KB's will be 5 burpees for both athletes on the AMRAP. Good luck :)
Weights: 17.5/12.5kg - 16/12kg
WOD 2
Score: Weight (kg)65 minute time cap
Clean ladder - 60s work, 30s transition x 5 stations
Female weights:
30 - 37.5 - 45 - 52.5 - 60kg
Male weights:
50 - 60 - 70 - 80 - 90kg
NOTE: Your score is total KG lifted across all bars. So if you complete 10 reps at 50, your score is currently 500kg.
WOD 3
Score: Rounds + Reps11 minute time cap
5 Min AMRAP:
30 Barbell Front squats (35/50)
30 Deadlifts
30 Barbell STO's
After this workout you will rest 60s until 6:00 and then move onto WOD 4.
NOTE: When one athlete is working through the AMRAP one partner must hold the KB (16/12) in the goblet position and one must be in a straight arm plank.
WOD 4
Score: Rounds + Reps5 minute time cap
NOTE: This workout starts on 6:00 on the clock after WOD 3.
5 Min AMRAP - all teammates synchro.
15 Air squats
10 Line facing burpees
15 Air squats
20 Line facing burpees
NOTE: One athlete will be on one side of the line, two on the other side.
MAX Row for calories (each teammate rows for 3 mins)
Part B
AMRAP in synchro pairs
4 Thrusters (1 x KB/ 1 x DB)
8 TTB/ 16 hanging knee raises
12 Hang clean and STO (1 x KB/ 1 x DB)
16 Box overs (24/20'')
NOTE: Your score is calories completed + Reps of the AMRAP competed. Any dropped dumbells or KB's will be 5 burpees for both athletes on the AMRAP. Good luck :)
Weights: 17.5/12.5kg - 16/12kg
WOD 2
Score: Weight (kg)65 minute time cap
Clean ladder - 60s work, 30s transition x 5 stations
Female weights:
30 - 37.5 - 45 - 52.5 - 60kg
Male weights:
50 - 60 - 70 - 80 - 90kg
NOTE: Your score is total KG lifted across all bars. So if you complete 10 reps at 50, your score is currently 500kg.
WOD 3
Score: Rounds + Reps11 minute time cap
5 Min AMRAP:
30 Barbell Front squats (35/50)
30 Deadlifts
30 Barbell STO's
After this workout you will rest 60s until 6:00 and then move onto WOD 4.
NOTE: When one athlete is working through the AMRAP one partner must hold the KB (16/12) in the goblet position and one must be in a straight arm plank.
WOD 4
Score: Rounds + Reps5 minute time cap
NOTE: This workout starts on 6:00 on the clock after WOD 3.
5 Min AMRAP - all teammates synchro.
15 Air squats
10 Line facing burpees
15 Air squats
20 Line facing burpees
NOTE: One athlete will be on one side of the line, two on the other side.
