BLACK SATURDAY 2.0 10am Athlete briefing for 10:15am start. Mobility class at 9am as usual. There is no 8am class. WOD 1 For time: 30 Wall Balls (Adv: 20/14 lb. 10, Int: 20/14 lb. 20/14 lb. 10/9, Beg: 14/10 lb. 10/9) 30 Pull-Ups (Adv: Chest-to-Bar, Int: Pull-Up/Band, Beg: Band/Ring Row) 30 Pistols (Alternating) (Int: Plate/Bench/Box, Beg: Squat) 30 One-arm dumbbell snatches (Adv: 30/20 kg, Int: 20/15 kg Beg: 15/10 kg) WOD 2 - Team WOD In team of 3 (1x Beginner, 1x Intermediate, 1x Advanced) complete the following for time: 400m run (together) 21 Deadlift 60/45 (Beginner to complete) 21 lateral burpees 21 Deadlift 80/55 (Intermediate to complete) 21 lateral burpees 21 Deadlift 100/70 (Advanced to complete) 21 lateral burpees 1500m Row *The workout starts with an empty bar. Load bar to the prescribed weight for each athlete to complete 21 deadlift repetitions. Share burpee reps between team mates as required. Share row metres between team mates as required.
Posted on: Thu, 27 Nov 2014 21:54:54 +0000
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