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  • May 31, 2019

    Saturday 1st June

    Throw-down and Party!

    WOD 1: the Strongman Sprint.
    One round for time:
    RX
    100m sandbag carry (55/35kg)
    15 hand release push ups
    10 sandbag over shoulder (55/35kg)
    10 deadlifts (100/60kg)

    Scaled
    100m sandbag carry (35/25kg)
    15 push ups to box (24/30”)
    10 sandbag over shoulder (35/25kg)
    10 deadlifts (70/45kg)

    WOD 2A
    Find a heaviest for:
    1x clean (can power clean – a squat clean *does not* count as your first front squat)
    2x front squat
    1x STOH

    WOD 2B – Gymnasty
    Rx
    2 mins max effort
    Toes-to-bar

    1 min rest

    5 mins amrap
    6 pull-ups
    9 sit-ups
    12 air squats

    Scaled
    2 mins max effort
    Knee raises – knees above 90degrees

    1 min rest

    5 mins amrap
    6 ring rows – (rings set in line with top of athletes hips and feet in line with the rig)
    9 sit-ups
    12 air squats

    WOD 3:
    RX
    12 minute AMRAP
    Ascending ladder of;
    3 burpee pull ups
    10m OH DB walking lunge 2×15/10kg
    6 burpee pull ups
    20m OH DB walking lunge
    9 burpee pull up
    30m OH DB walking lunge.

    SCALED WOD
    3 burpees
    10m walking lunge
    6 burpees
    20m walking lunge
    9 burpees
    30m walking lunge