- 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"...
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)
...
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...