Friday 8th February Big Box WOD

WOD 1

3 mins per pair for max reps:
20 Synchro DB Snatch (22.5/17.5/15/10kg, 10/arm)
10 Synchro Sit Ups
 
3 mins per pair for max reps:
20 Single Arm DB Push Press (22.5/17.5/15/10kg) (10/arm)
20 Synchro Alternating Backward Lunges with DB (22.5/17.5/15/10kg)
 
Pair 1 spends 3 mins on the first couplet then pair 2 spends 3 mins on the first couplet. Pair 1 then start the second couplet followed by pair 2. Total time = 12 mins.

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
 
Rules:
·         One athlete making an attempt at any one time. Athletes must tag in next athlete to handover. Athletes may pass and tag in the next athlete if they wish.
·         Round down to nearest Kg (2.75kg = 2kg)
·         Kipping and any grip allowed.  Must start from straight arms and get chin over.
·         Each team will get one belt.
·         For teams of 3, add on the average of the other 3 scores.
 
Straight in to…
 
WOD 2B
5 minutes for one attempt at a max unbroken set of:
Bar Muscle Ups = 8 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
 
Rules:
·         One attempt per athlete, working one at a time.
·         Must be an unbroken set. Coming off the bar is the end of the set for MU, C2B, PU and stopping for more than 3s is the end of the set of RR.
·         No reps are simply not counted but the athlete may continue as long as they do not drop off the bar.
·         Athletes must choose one option only, no mixing of movements.


 

WOD 3

AMRAP 10 mins:

40 Wall Balls (9/6/3kg)
10 Synchro Burpees (3 non cycling athletes)
40 Box Jump Overs (24/20”)
10 Synchro Burpees (3 non cycling athletes)
 
Whilst one person accumulates calories on the Assault Bike.
 
Teams may partition reps as they like and swap athletes on the bike whenever they want.
 
Score = Total Reps + Calories