The WOD Games 21/15/9 - WOD 1
15 Min AMRAP - Complete as many rounds and reps as possible in 15 minutes
30 Double Unders - (Sub singles 4 to 1) E.G you complete 120 singles to be equivalent to 30 Doubles
20 Air Squats
10 Burpees - (Jump with two feet land on to a 10kg plate)
Each round is 60 Reps in total.
Extra 1 minute Challenge
Max Effort Pullups in 1 minute - (Sub Jumping pullups 4 to 1) E.G. for every 4 jumping you complete this counts as 1
Score is total rounds and reps from AMRAP plus Max Effort pullups in 1 minute combined.
Note - This WOD is only an Rx'd WOD as subbing will result in similar efforts
4 rounds and 49 extra air squats.
ReplyDelete5 chin ups
YADP-
ReplyDelete15min Amrap
8 rounds + 40 reps (30 d/u & 10 Air squats)
+ 13 chin ups in 1 min
YADP-
ReplyDelete15min Amrap
7 rounds + 18 reps (18 d/u)
+ 13 chin ups in 1 min
15 min AMRAP
ReplyDelete4 rounds + 52 reps (30 d/u + 20 air squats + 2 burpees)
+ 4 pull ups (16 jump pull ups)
Mel R
ReplyDelete5 rounds plus 28 double unders wish I could of done a bit better.
Then did 21 pull ups.
Great team spirit couldn't of got through without great coaches and team mates!!!
6rnds+21DU +29PU
ReplyDeleteThis WOD still confirmed my hatred for Double Unders. You either get them or you just het tangled in that rope.
7 rounds + 16 pullups=436
ReplyDeleteIs there a relationship between low nerve pain sufferers can get to
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