Monday, March 26, 2018

2018-03-27 WOD


Let's give it a shot! Competitors will use the same weights and box height as in Regionals, RX will be scaled down a bit.


Aquaman Cycle/Week

2017 Regionals Event #6-ish
For time:
...25/20 Calorie Bike
...20 Burpee Box Jump Overs (24/20")*
...10 Sandbag Cleans (100/70#)
*The hands may be used to get over the box, but the feet must travel over the box. Sandbag clean is over the shoulder.
Time cap of 8 minutes. Record time.


Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping Pull Ups
Record total strict reps (1 attempt per round). Finish the set kipping if necessary to get all 50 reps. Scale to bands or ring rows.


COMPETITORS

2017 Regionals Event #6
For time:
...30/25 Calorie Bike
...20 Burpee Box Jump Overs (30/24")
...10 Sandbag Cleans (150/100#)
Time cap of 8 minutes. Record time.
*Andrey Ganin: 2:54, Sara Sigmundsdottir: 3:26. This includes having to move the box down the floor every 4 reps and the sandbag every 2!


Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping Pull Ups
Record total strict reps (1 attempt per round). Finish the set kipping if necessary to get all 50 reps.


3 Sets NOT for Time:
...30 Twisting Med Ball Throws (15 per side)
...20 Windshield Wipers (10 per side)
...20 Palloff Press (10 per side)

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