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.