12/05/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

WOD

1 Rep Max Thruster Ladder

Immediately followed by 1 minute

Max effort Double Unders

The athlete will have 1 min to perform one thruster. Weights will increase by 10#. The double unders are the tie breaker.

WOD 1: Thruster (Ladder)

WOD

Teammate ‘A’ will complete the 7min AMRAP. There will be a 3min break and teammate ‘B’ will complete the AMRAP. Score will be total reps for both teammate combined.

How you score is say you got 8 box jumps past the 25 deadlifts, (10+10+15+10+20+10+25+8) = 108

W2-Rx: Metcon (AMRAP – Reps)

7 Minute AMRAP:

10 Deadlifts (95/65#)

10 Box Jumps Overs (24/20″)

15 Deadlifts (135/95)

10 Box Jumps Overs

20 Deadlifts (185/135)

10 Box Jumps Overs

25 Deadlifts (225/155)

10 Box Jumps Overs

30 Deadlifts (275/185)

10 Box Jumps Overs

W2-Sc: Metcon (AMRAP – Reps)

7 Minute AMRAP:

10 Deadlifts (75/55#)

10 Box Jumps (24/20″)

15 Deadlifts (105/85)

10 Box Jumps

20 Deadlifts (135/105)

10 Box Jumps

25 Deadlifts (165/125)

10 Box Jumps

30 Deadlifts (195/155)

10 Box Jumps

WOD

***Buy In of 80 Double Unders

Standards: Only one person working at a time. Each athlete must complete the total amount of reps per exercise, then the next athlete completes the next movement, they continue to rotate every exercise and never do 2 exercises back to back. The double under buy-in can be done by one person only if you elect to do so.

SCORE IS TOTAL AMOUNT OF REPS COMPLETED AS A TEAM

W3-Rx: Metcon (AMRAP – Reps)

12 Min AMRAP

6 Pullups

9 Burpees

12 Wallballs (20/14)

W3-Sc: Metcon (AMRAP – Rounds)

12 Min AMRAP

6 Jumping Pullups

9 Burpees

12 Wallballs (14/8#)9’/8