Fitness
Big Box WOD
In teams of 4 (or 3):
WOD 1
In 2 sub teams of 2: 8 minute Ladder:
2 Synchro DB Snatch (alt) (22.5/15/10/6kg)
2 Synchro AB-Mat Sit Up
Add 2 reps every round
Rules:
Athletes will be in pairs.
Both pairs complete the round of 2 then the round of 4 and so on.
One athlete will use the 22.5kg, one the 15kg, one the 10kg and one the 6kg.
All DBs must be placed on the ground – any drops will be a 5 burpee penalty for all team members.
WOD 2
Row 2000m for time.
Rules:
All team members start away from the rower and can only move to the rower when tagged by previous athlete.
No assisting of athletes in or out of the rower.
Handle MUST be placed in the hook or the offending athlete will have to complete a 5 burpee penalty before the next athlete takes over.
Athletes MUST swap every 250m
WOD 3
10 min AMRAP:
60 Thrusters (30/20kg)
60 Burpees
60 Pull Ups (2 Ring Rows with feet under the bar = 1PU)
Reps can only be accumulated whilst one athlete is holding a plank.
Rules:
One person working on the AMRAP whilst one is holding a plank.
No reps count if one athlete is not in a plank hold.
Every athlete must contribute.
All bars must be placed on the ground; any drops will result in a 5 burpee penalty for all team members.
Big Box WOD
In teams of 4 (or 3):
WOD 1
In 2 sub teams of 2: 8 minute Ladder:
2 Synchro DB Snatch (alt) (22.5/15/10/6kg)
2 Synchro AB-Mat Sit Up
Add 2 reps every round
Rules:
Athletes will be in pairs.
Both pairs complete the round of 2 then the round of 4 and so on.
One athlete will use the 22.5kg, one the 15kg, one the 10kg and one the 6kg.
All DBs must be placed on the ground – any drops will be a 5 burpee penalty for all team members.
WOD 2
Row 2000m for time.
Rules:
All team members start away from the rower and can only move to the rower when tagged by previous athlete.
No assisting of athletes in or out of the rower.
Handle MUST be placed in the hook or the offending athlete will have to complete a 5 burpee penalty before the next athlete takes over.
Athletes MUST swap every 250m
WOD 3
10 min AMRAP:
60 Thrusters (30/20kg)
60 Burpees
60 Pull Ups (2 Ring Rows with feet under the bar = 1PU)
Reps can only be accumulated whilst one athlete is holding a plank.
Rules:
One person working on the AMRAP whilst one is holding a plank.
No reps count if one athlete is not in a plank hold.
Every athlete must contribute.
All bars must be placed on the ground; any drops will result in a 5 burpee penalty for all team members.
