1-3-15

Warm Up: – AMRAC 8

With a “medium” KB

10 kb swings

10 kb OH lunges (5R/5L)

10 kb situp-to-press

Strength: – Back Squats

5 – 5 – 5 – 5 – 5

WOD: – AMRAP 8

15 wallballs @ 20/14

10 T2B

5 box jumps @ 30/24

 

 

 

 

Competition Teams

Warm Up: – As partners, alternate & complete:

300 DU in sets of 30

OR 500 SU in sets of 50

100 K2E in sets of 10

200m Sprints in 5 sec bursts

100 pushups in set of 10

Skills/Strength: – 25 min practice

Choose 1 or 2 skills/lifts

WOD # 1: – 2 rounds per partner for total reps

1 min SDHP @ 75/45

1 min burpees to 45# plate

1 min SU

1 min REST

REST 6 min

WOD # 2: – AMRAP 10

  • Alternating partners / Ascending reps
  • Each partner must complete both movements before switching.
  • Ascending reps (1/1,  2/2,  3/3, etc) 
  • Reps will ascend after each partner has completed the current set. 

Pullups

S2OH @ 135/95

 

 

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