8/16/2016

Norwalk, Battleground – Level 1

Today’s WOD will be the competition WOD for the week. I have faith that all of you will be honest and hold each other to a good standard. You will judge your partner in this workout. Please record your score and I will request it from all registered teams.

Metcon

Competition WOD 1 (AMRAP – Reps)

Partner WOD: One person does 1 complete round of 5 power cleans/10 pullups/ 30 DU then partner completes 1 round. You go back and forth. At 15 min, the partner who is not working starts the new workout. Score is 45 reps per round. Every 2 single unders counts as 1 rep.

15 Min AMRAP followed by a 15 Min AMRAP

5 Power Cleans 135/95 Rx 95/65 Scaled

10 Pullups Scaled: Knees to 90

30 Double Unders/60 Singles

15 Min AMRAP – Same as above

5 Shoulders to overhead Rx: 135/95 Scaled 95/65

10 Burpees over the bar(not bar facing)

200m Row

Every round counts as 35 reps. Every 10m on the rower counts as a rep.

Score is total reps between all rounds and reps.

Adv WOD

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