11 May 2019 - WOD

WORKOUT OF THE DAY

CrossFit & Competition Class

A) Team Workout!

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
15/12 Calorie row
18 Dumbbell snatch (22.5/15 kg)

Immediately followed by…

Overhead plate hold (20/15 kg)
– While next teammate completes the row and dumbbell snatches

Rest 2 minutes, and when the running clock reaches 20:00…

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
12/9 Calorie assault bike
12 Alternating arm dumbbell push press (22.5/15 kg)
* Non-working arm is holding dumbbell in the front-racked position while working arm performs push press

Immediately followed by…
Front racked kettlebell hold (24/16 kg)
– While next teammate completes the Assault Bike and push presses

Workout Flow
* The working partner moves through the first two “active” stations as quickly as possible, when they finish they immediatley commence the hold (either overhead or front-racked)
* The next teammate then starst their round.
* Team of 3: At all times one teammate will be working, one will be holding and one will be resting.
* Team of 2: No rest, #sorrynotsorry