Saturday 15.12.18

Christmas Throwdown

In teams of 2

WOD 1

For time

500m row

30 burpees over the rower

30 hang power snatch or hang power clean 35/25kg

30 pull ups or ring rows

30 shoulder to overhead

30 toes to bar or abmat sit ups

30 power snatch or clean & jerk

30 pull ups or ring rows

30 burpees over the rower

500m row

Split the work however you like. One person works while one person rests.

Score is time to completion.

Time cap: 15:00

At the time cap if you have any reps remaining, these will be added to your score as 1 second per rep

e.g. 10 reps left = a score of 15:10

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WOD 2

10 rounds for time

I-Go-You-Go (5 rounds each)

30 double unders or 50 single unders

15 wall balls @ 9/6kg

Partner B must be hanging from the rig as partner A completes their round. You can only continue with your round if your partner is holding a dead hang. When partner A completes their round, switch.

If you are unable to hang from the rig you must hold dumbbells in each hand @ 22.5/15kg

Score is time to completion.

Time cap: 13:00

At the time cap if you have any reps remaining, these will be added to your score as 1 second per rep

e.g. 10 reps left = a score of 13:10

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WOD 3

AMRAP 10

Partner A:

1 round of DT

12 deadlifts

9 hang power cleans

7 push jerks

*athlete chooses own weight on the barbell

Partner B: AMRAP burpee to 6” target

Both partners work at the same time. Partners must complete one full round of DT before switching.

Partners may have different weights on their barbells

Weights cannot be changed once time has started

Score is total output of reps x weight plus total burpees

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WOD 4

3 rounds for reps

AMRAP 90 seconds

1. Thrusters @ 20/15kg – partner must simultaneously hold empty barbell locked out overhead

2. AB cals

3. Box jump-overs or step-overs @ 24/20”

4. Rest

You may split the work however you like. One person works whilst one person rests, apart from the thruster station. There is no minimum work requirement on any movement.

Score is total reps in your pair.