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WOD September 6th, 2013

WOD September 6th, 2013

WOD 1

Elite: ground to overhead. 165/105 lbs
Rx : Clean. 165 / 105 lb
Masters : Clean. 165/105
Scaled: Deadlift 165/105

You will have two and and half minutes to accumulate as many reps/lbs as possible. At the end of that time you will have 30 seconds to increase weight by 20 lbs for men and ten lbs for women. You MUST increase weight. You will then have an additional 90 seconds at the increased weight. When that time ends you will have 30 seconds to transition to a rower. You will then have 90 seconds to row for meters. Total score is pounds lifted plus meters rowed.

WOD 2

Rex Rumble WOD 2
4 minutes of wallballs
3 minutes of ball slams
2 minutes of Burpees
1 minute of jumping rope

Wallballs:
Elite: 25/20lbs. 11’/10′ target
Rx, Masters: 20/15lbs. 11’/10′ target
Scaled: 20/15. 10’/ 9′. Target

Ball Slam:
Elite: 50/30lbs
Rx, Masters: 40/25lbs
Scaled: 30/20lbs

Jumping Rope:
Elite, Rx, Masters: double unders
Scaled: singles

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All reps are one point except jumping rope which will be 1/2 point per rep.

 

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