Strength
Find Heavy HPC Single
THEN use 70% of that
WOD-Teams of 4
60 HPC
60 Ring Row
120 KB Snatch 24/16
60 Wall Balls 9/6kg
10/9ft
400 D/U
400m Farmers Walk
*5 Burpee penalty
every time growler hits ground on farmers carry
Scoring-For Time
*2 Bars per team. 1 @ male weight and 1 @ female weight. Team of 4 partition reps as needed before moving onto ring rows. For Ring Rows, 1 athlete works whilst the other 3 athletes hold a brace. When 60 ring rows are completed all athletes move onto snatch and complete designated reps then wall balls d/u and then farmers walk together.
Heavy HPC- 5@80kg, but I got 1 out at 100kg, just to see what the regional men have to contend with. Well I'm glad it's them an not me. Grip strength will be the killer, 4 times the bar just slipped out of my hands.
ReplyDeleteWOD was done as a single
3Rnds 5HPC@60kg, 5Ring Rows
3Rnds 10x24kg KB snatch, alternate arms, 5WB 9kg
100DU (in 3min)
200m 2x24kg Farmers Carry.