A) “Karen” For time: 150 Wall Balls (9/6kg) - 15 minute time cap B) REMOM x 15 minutes 100 - 200m Run 5 – 10 Dips + 20 Bicycles 10 Gorilla Cleans ...
- Solo or Partner WOD “Eva” 5 rft: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups - Solo scaling / mod #1 3 rft #2 5 rft (halve reps) #3 AMRAP in 25 minutes #4 sub other movements for KBS and/or Pull-Ups - look after your hands [vc_row css_animation="" row_type="row"...
A) Bench Press 1 RM or 3 x 10 @ 60%+ B) AMRAP in 15 minutes: 3 Devils Presses (2 x 20/15kg) 6 Lunges (2 x 20/15kg) 12 HSPU 24 Double Unders ...
A) Split Jerk EMOM x 12 B) AMRAP in 12 minutes: 2 x 10 Pushups 10 Toes-to-Bar 10 Calories 2 x 10 Box Dips 10 Box Jumps (24/20”) 100m Run ...
Choose two out of the following three options: A) EVENT 1 – 2020 ALLSTAR SHOWDOWN 1 – 10 for time: OHS (50/30kg) Bar Facing Burpees - 12 minute time cap B) Power Snatch 12 x 2 C) Alt EMOM x 12 6 – 12 Pull-ups 8 – 15 Calories [vc_row css_animation="" row_type="row"...
A) 500m Row time trial B) Power Clean 1 RM or 3 x 10 x 60%+ C) 3 rft: 400m Run 30 Alt Hip Touches 20 Wall Balls (9/6kg) 10 Hang Power Cleans (50/35kg) ...
A) Back Squat 1 RM or 3 x 10 x 60%+ ________________ B) “Annie” For time: 50-40-30-20-10 Double Unders Situps Or C) “Amanda” For time: 9-7-5 Muscle-Ups Snatches (61/43kg) ...
EVENT 7 - 2020 ALLSTAR SHOWDOWN . For Time: 100 Double Unders 30 Front Squats 50 C2B Pull-Ups 30 Shoulder to Overhead 100 Double Unders . Time Cap : 13 mins Level – M / F 1 – 20 / 15kg 2 – 30 / 20kg 3 – 45 / 30kg 4...
A) 0 – 11:00 (cap) EVENT 5 – 2020 ALLSTAR SHOWDOWN “T2B BIATHLON” 40/30 Cal Row 42 Toes-to-Bar 30/20 Cal Row 30 Toes-to-Bar 20/10 Cal Row 18 Toes-to-Bar - every break in the T2B incurs a 10/8 Cal penalty - Scaling: #1 no penalty for breaking #2 reduce Toes-to-Bar...
A) Push Press 1 x 5 x 50, 60, 70, 80% 4 x 3 x 85%+ B) 6 rft: 5 Power Cleans Double Unders Level – M / F, D-U 1 – 20 / 15kg, 10 2 – 35 / 25kg, 20 3 – 50 / 35kg, 30 4 –...
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