OC throwdown WOD #3
5 rounds:
45 sec AMRAP Dead Lift – 225#/155#
Rest 15 sec
45 sec AMRAP Burpees
Rest 15 sec
(Total reps are athletes’ score. Burpees need to be done with an upright torso, no muted hips and a visible jump off the ground must occur)
rest 10 minOC throwdown WOD #4
5 min max clean in lbs; rest 0 sec
5 min Cindy (chest-bar pullups) for total reps; rest 0 sec
5 min row calories
Total score = max 1RM weight lifted in lbs + total reps in 5 min Cindy + total cals in 5 min rowed (i.e. 285# + 240 reps (8 rounds) + 100 cals = score of 625 score)
Highest score wins…! Athlete is responsible for putting weights on and off.
WOD 1
ReplyDeleteDeadlift 21 14 12 11 10 = 68
Burpees 17 14 12 12 12 = 68
Total Reps 136
25 min rest
WOD 2
Max clean 208#
Cindy 5 rds + 5 + 7
Row (cal) 77
Total = 448