*BREAK UP ALL WORKOUTS HOWEVER YOU WOULD LIKE. ONE ATHLETE IS ALWAYS WORKING WHILE THE OTHER IS RESTING UNLESS IT’S SPECIFIED AS “SYNCHRONIZED”.
WOD #1 “20’s”
2 Rounds For Time:
20 Handstand Push-Ups
20 Box Jump Overs
20 Calorie Row
100 Double Unders
Time Cap: 9:00
WORKOUT VARIATIONS
Rx Open (18+)
Male: 24-inch box
Female: 20-inch box
Scaled Open (18+)
Male: Perform Shoulder-2-Overhead 115 lb. (NO HSPU), 24 inch Box (step-up overs permitted), 100 Single Unders
Female: Perform Shoulder-2-Overhead 80 lb., 20 inch Box (step-up overs permitted), 100 Single Unders
Masters Rx (Minimum age 40, must have a combined total age of 80+ years old)
Male: Perform Shoulder-2-Overhead 115 lb. (NO HSPU), 24-inch box, 100 Double Unders
Female: Perform Shoulder-2-Overhead 80 lb., 20-inch box, 100 Double Unders
Masters Scaled (Minimum age 40, must have a combined total age of 80+ years old)
Male: Perform Shoulder-2-Overhead 95 lb. (NO HSPU), 24-inch box (step-up overs permitted), 100 Single Unders
Female: Perform Shoulder-2-Overhead 65 lb., 20-inch box (step-up overs permitted), 100 Single Unders
Facebook Event Link: https://fb.me/e/2AlGz52kh
Scoring Updates: https://competitioncorner.net/events/5366
WOD #2 “I Suffer, You Suffer”
7:00 AMRAP
10 Front Squats
10 Synchronized Bar Facing Burpees
WORKOUT LOAD & VARIATIONS
Rx Open (18+)
Male: 135 lb.
Female: 95 lb.
Scaled Open (18+)
Male: 95 lb., may step over bar on burpees
Female: 65 lb., may step over bar on burpees
Masters Rx (Minimum age 40, must have a combined total age of 80+ years old)
Male: 115 lb.
Female: 85 lb.
Masters Scaled (Minimum age 40, must have a combined total age of 80+ years old)
Male: 75 lb., may step over bar on burpees
Female: 55 lb., may step over bar on burpees
Facebook Event Link: https://fb.me/e/2AlGz52kh
Scoring Updates: https://competitioncorner.net/events/5366
WOD #3 “Let’s Party”
For Time:
15-12-9
Clean & Jerk
Toes-To-Bar
12-9-6
Clean & Jerk
Toes-To-Bar
9-6-3
Clean & Jerk
Toes-To- Bar
Time Cap: 12:00
WORKOUT LOADS & VARIATIONS
Rx Open (18+)
Male: 95-135-155
Female: 65-95-105
Scaled Open (18+)
Male: 75-95-115, perform hanging knee raises
Female: 55-65-85, perform hanging knee raises
Masters Rx (Minimum age 40, must have a combined total age of 80+ years old)
Male: 95-115-135, perform toes-to-bar
Female: 65-85-95, perform toes-to-bar
Masters Scaled (Minimum age 40, must have a combined total age of 80+ years old)
Male: 65-95-105, perform sit-ups
Female: 55-65-75, perform sit-ups
Facebook Event Link: https://fb.me/e/2AlGz52kh
Scoring Updates: https://competitioncorner.net/events/5366
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