Skill of the wod exercise
•Work Capacity: Complete as many reps as possible in 15 minutes of:
-20x calorie row
-25x deadlifts (60#/40#)
-30x pull ups/jumping Pull up
-25x shoulder to overhead (40#/25#)
-20x box jumps (60/50)
-10x overhead squat (40#/25#)
Score: round e reps. Chi non segna lo score fa 50 burpees di penalità.
–One & Only team competitor–
1) Push jerk: 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
*After every set of push jerk, immediately perform 1 set of max rep strict pull ups.
Work Capacity: Complete as many reps as possible in 15 minutes of:
-60x calorie row
-50x deadlifts (115#/75#)
-40x pull ups
-30x shoulder to overhead (115#/75#)
-20x box jumps (24in/20in)
-10x overhead squat (115#/75#)
Conditioning: Complete the following until you hit 5,000m:
-1 minute max effort row
-1 minute easy pace row
-:45 max effort row
-:45 easy pace row
-:30 max effort row
-:30 easy pace row
*Goal is in 4 rounds or less for advanced and under 5 rounds for intermediate and beginning athletes.