Spring 16 Comp WOD#3 (Time)
400m Run
40 OH Plate Lunges (alternating legs)
400m Run
40 Pull Ups (Ring Rows Scaled)
200m Run
20 Swings (70/55) (55/35 scaled)
200m Run
20 Toes to Bar (scaled is knee raises above waist)
100m Run
10 Plate Manmakers (45/25) (25/15 scaled)
100m Run
(20 min Cap)
Spring 16 Comp WOD#2
10 min AMRAP
30 OHS (115/65) (75/50 scaled)
20 Lateral Burpees
10 Power Snatches (115/65) (75/50 scaled)
100m OH BB Walk (5 Burpee penalty if the bar is dropped anywhere but the half way point)
If completed Athlete starts back at the top
Then
Complete Max 100m sprints in 8 min
Deadlift (10 min EMOM)
Power Clean (5 min to find 1 RM)
Spring 16 Comp WOD #1 (AMRAP – Reps)
7 min AMRAP
5 Box jumps at the top of each minute(Scaled is step ups)
Max Thrusters (95/65) (75/50 scaled)
Score is total Thrusters
