WOD:
1 200m Run
2 chin ups (mu's for adv, both rx today)
3 db thrusters 45-55#/30-40#
4 burpee box jumps 24″/20″
5 push ups (hspu for rx+)
6 pull ups
7 kb swings 53#/35#
8 1 arm db or kb snatches (4 ea) 45-55#/30-40# (same wgt as thrusters of swings)
9 toes2bar
10 walking db lunges (same wgt as thrusters)
11 dips
12 manmakers (same wgt as thrusters)
This is done like the 12 days of Christmas song, so you do 1,2,1, 3,2,1,4,3,2,1 etc..
40min time cap
Score is time, or highest round completed. Ex 22:45 rx, or round 8
1 200m Run
2 chin ups (mu's for adv, both rx today)
3 db thrusters 45-55#/30-40#
4 burpee box jumps 24″/20″
5 push ups (hspu for rx+)
6 pull ups
7 kb swings 53#/35#
8 1 arm db or kb snatches (4 ea) 45-55#/30-40# (same wgt as thrusters of swings)
9 toes2bar
10 walking db lunges (same wgt as thrusters)
11 dips
12 manmakers (same wgt as thrusters)
This is done like the 12 days of Christmas song, so you do 1,2,1, 3,2,1,4,3,2,1 etc..
40min time cap
Score is time, or highest round completed. Ex 22:45 rx, or round 8
- Image
- Good luck to all of our athletes competing in the Rebel Throwdown 3.0 in Clearwater! Make sure to go out and support! Pics to follow!
