Battle of the boxes Wod’s
Registration Opens: 8:00a
Briefing: 9:00a
WOD 1: 9:30a
Final WOD: 5:00p
Only 12 teams will compete in WOD 5.
Top 5 Teams will compete in the 6th & final WOD!!
WOD movements are as follows:
WOD 1:
-Rounds for Time-
Partner Carry (Men must carry women)
ONLY Women work on the following:
Hand-Release Push-ups
Box Jumps
Air Squats
(6 person – all team members)
WOD 2:
-Chipper for Time-
Double-Unders (You may use your own rope)
Over the Bar Burpees
Ground to Overhead (115/85)
Handstand Push-ups (Games Style)
(4 person – 2 guys/2gals)
WOD 3:
-Max Load-
Back Squats
(6 person – all team members)
WOD 4:
-AMRAP-
Pistols (Buy-In)
then
Running
Toes to Bar
KB Swings (53/35)
(4 person – 2 guys/2gals)
***Team Cut***
WOD 5: (Top 12 Teams)
-Rounds for Time-
Muscle-ups
Rope Climbs
(4 person – 2 guys/2 gals)
***Team Cut***
FINAL WOD: (Top 5 teams)
TBA the day of!!!
Hint: Girls, Girls, Girls!
(6 person – All Team members)
IMPORTANT NOTES:
-Each team member MUST partake in 2 of the 3 “4 person WODs.” In other words, 1 person can NOT do all 3 “4 person WODs.”
-With the exception of the “Partner Carry” – there will only be one person working at a time during each WOD.
-Any WOD can be scaled, but if your team chooses to do so, your team will not be eligible to make the cuts.
TODAY:
Warm Up: Tabata Mile (Dodge Ball)
WOD: AMRAP 15:
6 Hang Squat Cleans (115, 85)
12 Pull Ups
24 Double Unders
B.O.B Competitors: AMRAP 10: 5 Muscle ups, 1 rope Climb
MOVEMENTS FOR THIS WEEK:
Double unders
box jumps
push press
knees to elbows
back extensions
lunges
jumping pull ups
KBS
Wall Ball shots
Cleans
Strict press
Back Squat
DeadLift
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