Big Box WOD!!
WOD 1
In 2 sub teams of 2:
3 mins each pair for max reps: one person working at a time.
20 Thrusters (20/15)
20 Plate GTOH (20/15/10kg)
straight in to…
3 mins each pair for max reps: one person working at a time.
10 T2B (2 x K2C = 1 T2B)
20 HR Press Ups
Score = Total team reps
Pair 1 spends 3 mins on the fist couplet then pair 2 spend 3 mins on the first couplet. Pair 1 then start the second couplet followed by pair 2. Total time = 12 mins. Athletes must clearly tag when transitioning.
If a team of 3: If athletes labelled A, B and C:
1st 3 mins: AB
2nd 3 mins: AC
3rd 3 mins: BC
4th 3 mins: AB
WOD 2
2 rounds each:
In 1 minute:
15 Box Jump Overs/Step Overs (20”)
Max Burpees in remaining time.
Athletes rotate through twice staying in the same order. Total time = 8 mins
Score = Total Burpees
If a team of 3 the middle score from each round will be added to the total.
WOD 3
3 Rounds for time: (time cap 12 mins)
40 DB Overhead Forward Lunge (22.5/17.5/12.5/10kg)
40 DB Goblet Squat
40 Pull Ups (2 Ring Rows with feet under the bar = 1 Pull Up)
Every rep not completed = 1s to be added to the 12 mins.
DBs must be held off the ground for the duration of the workout (unless doing Pull Ups)
Each athlete chooses a DB and can not swap.
Score = time to complete.
WOD 1
In 2 sub teams of 2:
3 mins each pair for max reps: one person working at a time.
20 Thrusters (20/15)
20 Plate GTOH (20/15/10kg)
straight in to…
3 mins each pair for max reps: one person working at a time.
10 T2B (2 x K2C = 1 T2B)
20 HR Press Ups
Score = Total team reps
Pair 1 spends 3 mins on the fist couplet then pair 2 spend 3 mins on the first couplet. Pair 1 then start the second couplet followed by pair 2. Total time = 12 mins. Athletes must clearly tag when transitioning.
If a team of 3: If athletes labelled A, B and C:
1st 3 mins: AB
2nd 3 mins: AC
3rd 3 mins: BC
4th 3 mins: AB
WOD 2
2 rounds each:
In 1 minute:
15 Box Jump Overs/Step Overs (20”)
Max Burpees in remaining time.
Athletes rotate through twice staying in the same order. Total time = 8 mins
Score = Total Burpees
If a team of 3 the middle score from each round will be added to the total.
WOD 3
3 Rounds for time: (time cap 12 mins)
40 DB Overhead Forward Lunge (22.5/17.5/12.5/10kg)
40 DB Goblet Squat
40 Pull Ups (2 Ring Rows with feet under the bar = 1 Pull Up)
Every rep not completed = 1s to be added to the 12 mins.
DBs must be held off the ground for the duration of the workout (unless doing Pull Ups)
Each athlete chooses a DB and can not swap.
Score = time to complete.
