“In House Style Comp WOD #1″
7 WOD’s total w/ a 45 Minute Running Clock
- athlete must use same barbell throughout ENTIRE WOD … set plates on mat prior to start for easy transition
00:00 – 05:00 : WOD 1
BUY IN: ROW 500 Meters
with remaining time :
Max Front Squats [115/75]
- must clean weight
ERIC-36 FS
RICH-39 FS
05:01 – 15:00 : WOD 2 & 3
For Time: 50 Burpees
with remaining time:
Find one rep max Clean [any style]
ERIC-235
RICH-265
15:01 – 25:00 : WOD 4
3 Rounds- For Time [10 Minute Cap]
[ if you finish before the 10 Mintues ... you may rest ]
30- American KB Swings
15- Hand Release Push Ups
300- Meter ROW
ERIC-2 ROUNDS + 14
RICH-2+45 200M
25:01 – 30:00 : WOD 5
BUY IN: 30 Toes to Bar
with remaining time :
Max Reps Overhead Lunges [45/30]
- left&right = 1
- empty barbell
- NO walking … in place
ERIC-16 OHS
RICH-21 OHS
30:01 – 32:00 : WOD 6
Max Dubs
ERIC-72 SINGLES
RICH-89 DUBS
32:01 – 34:59 : REST
35:00 – 45:00 : WOD 7
Fran [ 10 Minute Cap]
21-15-9
Thrusters [95/65]
Pull Ups
ERIC-58 REPS
RICH-42:53
