Sunday, January 26, 2014

Competition WOD

Competition WOD

5:00 - Warm up/Mobility/Weaknesses
5:30 - Begin WOD #1.  Do 1 or all 4.


1.  AirDyne & Snatch
1 min AirDyne for calories
:30 transition
1 min Max Rep Snatch (Rx'd 135/85  |  Scaled 95/65)
:30 transition
1 min Air Dyne

*Score = calories + snatch reps

-Rest 5 mins

2.  Clean Complex Ladder 1-1-1-1-1 (Work to a heavy set)

1 Clean + 1 Hang clean + 1 Front Squat + 2 Shoulder to Overhead

-Rest 5 mins

3. AMRAP 5 Ladder
1 Deadlift
1 Burpee + 1 Pull-up
2 Deads
1 Burpee + 2 Pull-ups
....continue as long as possible
*Score = total number of reps

-Rest 5 mins

4. Double Chipper (16 min cap)
50 Single unders
50 Double unders
40 Push-ups (feet on plate)
40 Pull-ups
30 Alt. DB Snatch
30 Overhead Squat
20 Single arm DB S2O
20 Knee to Elbows
10 Burpees to plate
10m Burpee Broadjump
Row 1000m

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