(A) In teams of 2-1 Round of 1 Rope Climb 15/12 foot, 2 Power Snatch 35/20kg, 3 Partnered Pushups , 4 Squat Cleans 35/20kg, 5 Push Press, 6 Front Squats, 7 Pullups, 8 Split Jerk, 9 Abmat Situp, 10 Thrusters, 11 OHS, 12 Forward Rolls
Beginner/Intermediate
(A) In teams of 2-1 Round 1 Rope Climb 15/12Foot, 2 Squat Snatch 50/35kg , 3 Ring Dips, 4 Squat Cleans, 5 Strict Press, 6 Front Rack Lunge, 7 C2B/Pullups, 8 Split Jerk, 9 KTE, 10 Thrusters, 11 OHS Squats, 12 Wall Walks to 50cm off wall
Advanced
(A) In teams of 2-1 Round 1 Rope Climb to the Roof, 2 Squat Snatch 60/40kg, 3 Muscle Ups, 4 Bear Complex, 5 Handstand Pushup, 6 Front Rack Step Ups 20", 7 Bar Muscle Ups/Chest 2 Bar Pullups, 8 Split Jerk, 9 Toes 2 Bar, 10 Thrusters, 11 Pistol Squats, 12 Wall Walks Nose to Wall(If you can handstand walk then sub the wall walks for 12m walk)
*Bear Complex 1 Rep=1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat+1 Push Press
What a top night. Fancy dress an rocking the WODs. Baha. Awesome banter and I even think there were a few PRs on the night.
ReplyDeleteGreat slide show Mel, captured the year.
It'll be hard to top 2013.