WOD
Complete As Many Reps as Possible (AMRAP) per exercise 2 minute AMRAP per movement. There will be 30 seconds of “rest” in order to give enough time for the athletes to rotate to the next station. Each athlete will only visit each station once. The entire team is performing all the movements at the same time. Total work time is 8 minutes…with rest is 9 minutes and 30 seconds.
Station 1: Wallballs (20, 14)
Station 2: Power Snatches (95, 65)
Station 3: Calorie Row
Station 4: Rope Climb Ascents (15 ft.)
SCORE = Total REPS by all team members in all stations
Notes:• If any athlete cannot perform a particular movement, there will not be any penalty other than not receiving any points for that station. Use this as a rest station opportunity for this athlete.
• Each rope climb is worth 5 reps. (Example 6 ascents is worth 30 reps.)
3 comments:
Shandy's are fantastic!
Thanks Ed!
10 am Rookie Class was total awesomeness!!
wallball + snatch + SDHP = 1 min on/1 min off
A. Palmieri 75 @ 45# & 10WB
C. Kingwood 112-65# & 20 WB
W. Smith 65-60 & 15 WB
A. Taylor 66-65# 20WB & 15 WB
Lori lost count
N. Schiffrir 82 @ 75#
C. Knepper 122 @45#
L. Sanciangco 98 @ 15# & 10WB
K. Shrader 106 @ 35#
J. Thrift 105 @ 75#
M. Ruiz 95 @ 95#
J. Dolahe 51 @65# & 20WB
G. White 95 @ 75# & 65# & 20WB
P. Singh 10 & 10
9am
475 - B Cohee/AJ s/C Twaddle/E Davidson
422 - J Schrader/S Hulin/M Treas/S Matthews
301 - L Cohee(mod)/K Baranowski/T Luz
287 - S Rana/R Pierson/S Radjou(mod)
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