Workout of the Day

 

12 Nov

WORKOUT OF THE DAY

WOD

4th ANNUAL BALLZ n CHAINZ

December 16th, 9-2 

Guy Teams vs Girl Teams

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https://www.wodrocket.com/index.php?option=com_hikashop&ctrl=product&task=show&cid=79982&source=event_details_categories

WOD 1

FOR TIME: (12 min cap)

60 WB Shots 30/20 lb  –  10/9 ft Target 

5 Rope Climbs 15/12 ft

40 Box Facing Burpee Box Jump Overs 24/20

3 Rope Climbs 15/12 ft

Masters 20/14lb ball

Note:Splits Reps However

Event 2  Lift

5 Min to complete

Girls:1 Rep Max Power Clean

Guys:1 Snatch, 1 Hang Snatch

Note: Guys may not drop the bar between reps

WOD 3

FOR TIME: (12 min cap)

Partner 1

27/21 Cal Row

50 ft Sandbag Walking Lunge 100/60

21 Toes 2 Bar

9 D Ball Over The Shoulder 133/88

Masters 110/66lb d ball

Partner 2

21 Toes 2 Bar

9 D Ball Over The Shoulder

50 ft Sandbag Walking Lunge

27/21 Cal Row

WOD 4

FOR TIME: (12 min cap)

Partner 1 

30 GHD Sit Ups

10 Deadlifts 225/155lbs

50 ft Farmer Carry Sandbags 100/60

20 Chest 2 Bar (guys) Pull Ups (girls)

50 ft Farmer Carry Sandbags

10 Deadlifts

Masters pull ups

Partner 2  

Does the same thing when Partner 1 is finished

Masters 50 and over

NOTES: All WOD’s require a hand slap when switching with your partner.

You may alternate between scaled or RX WODs but scaled times cannot beat RX times.

After 4 wods are complete, total girl points and total guy points will be tallied to see who is on top. Only top 5 scores male and female from each heat will count towards overall points.

Ask a trainer for more information if needed.

 

 

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