SAT WOD 10/8/2013

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WOD# 1

Intermediate

10 Min AMRAP

100 Chest To Bar Pullups

100 Thrusters 60kg(40kg)

Beginners

10 Min AMRAP

100 Pullups

100 Thrusters 40kg(30kg)

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WOD#2

Intermediate & Beginners

10 Mins

To find you’re heaviest Single Ground to Overhead Movement.

 

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WOD#3

Intermediate

12 Min AMRAP

Part (A)

Partner Carry’s

3 Team Members Must Carry the other 3, Mix it up however you like. Boys Carry Girls, Girls carry Boys (Length of Field) you may start part (B) as soon as the first carry gets to the bar.

Part (B)

Using the rep Scheme 3,6,9,12,15,18,21,24,27…. etc

Hang Clean 60kg(40kg) Full Squat

Burpee Over Bar

Men and women working separately.

Score Men and Women’s total reps combined. Each Team Member must rotate through in order and perform each exercise. Athletes may change only after each set

Remember you may start as soon as the first carry gets to the bar. But must stay in order. If you have stragglers you will have to wait for them to get to the bar and do there’s. Before continuing.

Beginner

12 Min AMRAP

Part (A)

Partner Carry’s

3 Team Members Carry the other 3, Mix it up however you like. Boys Carry Girls, Girls carry Boys (Length of Field) you may start part (B) as soon as the first carry gets to the bar.

Beginners may scale to 2 athletes carrying 1 athlete.

Part (B)

Using the rep Scheme 3,6,9,12,15,18,21,24,27….

Hang Power Clean 40kg(30kg)

Burpee Over Bar

Scale Hang Power Clean to Kettle Bell Swings 24kg(16kg)