Big Box WOD
WOD 1
In two sub teams of 2, alternating rounds for AMRAP 12 mins
5 Burpee KB Step Overs each (24//16/12/8kg, 20”)
2 Synchro American Swings (24/16/12/8kg)
2 Synchro Goblet Squats (24/16/12/8kg)
American Swings and Goblet Squats increase by 2 reps every round.
WOD 2A
5 minutes to establish 1RM Pull Up each
Any 2 bands = 5 points
Dark Blue = 10 points
Green = 15 points
Purple = 20 points
Red = 25 points
Bodyweight = 30 points
Every additional kg = 1 point
WOD 2B
5 minutes for one attempt at a max unbroken set of:
Bar Muscle Ups = 6 pts per rep
C2B Pull Ups = 4 pts per rep
Pull Ups = 2 pts per rep
Ring Rows (Feet under bar) = 1 pt per rep
WOD 3A Concurrent with WOD 3B
In 10 mins: Row for max Calories
WOD 3B Concurrent with WOD 3A
AMRAP 10 mins:
40 Plate OH Backward Lunges (20, 10, 10, 5kg)
40 Down Ups
WOD 1
In two sub teams of 2, alternating rounds for AMRAP 12 mins
5 Burpee KB Step Overs each (24//16/12/8kg, 20”)
2 Synchro American Swings (24/16/12/8kg)
2 Synchro Goblet Squats (24/16/12/8kg)
American Swings and Goblet Squats increase by 2 reps every round.
WOD 2A
5 minutes to establish 1RM Pull Up each
Any 2 bands = 5 points
Dark Blue = 10 points
Green = 15 points
Purple = 20 points
Red = 25 points
Bodyweight = 30 points
Every additional kg = 1 point
WOD 2B
5 minutes for one attempt at a max unbroken set of:
Bar Muscle Ups = 6 pts per rep
C2B Pull Ups = 4 pts per rep
Pull Ups = 2 pts per rep
Ring Rows (Feet under bar) = 1 pt per rep
WOD 3A Concurrent with WOD 3B
In 10 mins: Row for max Calories
WOD 3B Concurrent with WOD 3A
AMRAP 10 mins:
40 Plate OH Backward Lunges (20, 10, 10, 5kg)
40 Down Ups
