WORKOUTS:
WOD 1 (4 pts):
30 minute AMRAP
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings (53/35)
7 pull-ups
*If you complete 7 rounds in under 30 minutes, then stop.
Category: . P.E. Women
WORKOUTS:
WOD 1 (3 pts): Barbell
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
WORKOUTS
WOD 1 (3 pts):
5 RFT:
2 rope climbs
6 power cleans (185/115, heavy weight)
12 dips
WORKOUTS
Challenge WOD (4 pts): “Dae Han”
3 RFT:
Run 800 meters with a 45 pound barbell (or sandbag)
15 foot Rope climb, 3 ascents
12 thrusters (135/85)
WORKOUTS
Challenge WOD (4 pts): For time: Run 5k
*Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.