WOD for Saturday, Dec 09, 2017

CFCH Christmas Super Team Workout

All in teams of 3

–Part 1–
8:00 AMRAP
Burpees
– One team member does burpees
– The other 2 buddy carry for 30m
– Rotate as you wish
– Score is total burpees and burpees only count if the buddy carry is loaded and moving

–Part 2–
12:00 to find max for left and right arm
Turkish Get-Up
– 2 can work same time, 1 watches/scores/cheers
– Kettlebells, Dumbbells or barbells can be used
– Score is team total for both left and right arms (so 6 results added together).

–Part 3–
28:00 AMRAP
120 x USA Swings @ 24/16kg (2 working , 1 resting)
120 x Wall Ball (2 working , 1 resting)
120 x Box Jump Step Down @61/51cm (2 working , 1 resting)
120 x Walking Lunge (2 working , 1 resting)
120 x Sit-Up (2 working , 1 resting)
120 x Thruster @20/15kg (2 working , 1 resting)
6 x Stairs (1 working)
AMRAP Row Cals in remaining time (1 working)

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa