18 Sept 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
1 minute AMRAP : 90 seconds rest
2 minute AMRAP : 3 minutes rest
3 minute AMRAP : 5 minutes rest
5 minute AMRAP of...

25 Calorie row
25 Wall balls (9/6 kg)

Competition Class (9.30 - 11 am)

A) Weightlifting: Barbell Cycling
15-12-9-6-3
Power snatch
*Each set must be unbroken
*Rest as needed between sets
*No rest between reps

B) Gymnastics Conditioning
Every minute, for 15 minutes, alterante between:
Minute 1: 1 Legless rope climbs
Minute 2: 3-5 Muscle-ups
Minute 3: 12 Pistols, alternating legs

C) Conditioning
1 minute on : 90 seconds off
2 minutes on : 3 minutes off
3 minute : 5 minutes off
5 minute AMRAP of...

25 Calorie row
25 Wall balls (9/6 kg)

*Each interval re-starts from the beginning

Engine Work (8.30 - 9.30 am)

"Carry the Eggs"
In teams of two, 30 minutes to get as far as possible:
Double kettlebell front rack carry (32/24 kg)

1) On the call of "GO", Partner 1 picks up the kettlebells and carries them as far as possible...whilst holding their breath! At every 10m interval they must perform 1 kettlebell squat
2) When Partner 1 needs to breathe or has to put the kettlebells down they complete 2 push-ups
3) Partner 2 then picks up the kettlebells and carries them as far as possible...whilst holding their breath! At every 10m interval they must perform 1 kettlebell squat
4) When Partner 2 needs to breathe or has to put the kettlebell down they complete 4 push-ups...
5) Keep going for 30 minutes, adding 2 extra push-ups on each round
6) The team score is the distance the kettlebells are moved over the course of the 30 minutes