"Competitors"
a) Every 2 Mins for 10 Rounds
1 x Hang Clean
1 x Front Squat
1 x Split Jerk
b) 5 Rounds
6 x Deadlifts (315, 205)
9 x Box Jumps (30 inch)
12 x Toes to Bar
c) Partner WOD
9 x Rope Climbs
90 x Cal Ski Erg
90 x Alternating Pistols
90 x Calorie Assault Bike
90 x Strict HSPU
9 x Rope Climbs
- can change when ever you want, no set rep scheme.
- partner 1 has to hang on the pull bar in order for the partner to accumulate ski cal, once the partner drops the partner on the ski erg must stop skiing.
- partner 1 has to be in a plank position in order for the other partner to do pistols otherwise reps can't be counted.
- partner 1 has to be in a overhead squat (65,45) for the other partner to do assault bike cal.
- partner 1 has to be in a hand stand hold before partner can do HSPU. Soon as the partner falls off the wall no more hspu can be done by that partner.
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Hang Clean
b) Every 2 Mins for 10 Rounds
3 x Front Squats
c) 5 Rounds
6 x Deadlifts (315, 205)
9 x Box Jumps (30 inch)
12 x Toes to Bar
d) 20 Min AMRAP
8 x Strict Press (95, 65)
8 x Strict Pull Ups
32 x Double Unders
"Condition X"
a) Parter WOD
200 x Wall Balls
1.6km Run
120 x Box Jumps
Row 2km
120 x DB Thrusters
1.6km Run
