September 20 2014

WOD: CFHQ

10 1-minute rounds of:  (in trios or pairs)
Deadlifts, 3 reps (145/100)
60 m shuttle sprint (5 m, 10 m, 15 m returns)
Max reps burpee

Rest 2 minutes between rounds. Post number of burpees completed each round to comments

Competition class (10:30 am only)

skill hspu kipping, alt box jump  10 min practice each

in pairs m/f

0:00  log carry relay 20 m ,  m 50/ w 35    10 x burpee over log swap partner x3

10:00

deadlift120/80 x5  same time alt box jump x5 each x 6

16:00

Max pullups  3 min combined

19:00 rest 10 min set up for

c. Team Series Event 1

For max reps:

Male athletes complete as many reps as possible in 12 minutes of:

30 double-unders

15 power snatches

Then,

Female athletes complete as many reps as possible in 12 minutes of:

30 double-unders

15 power snatches

 

Rx’d Division 35 / 25. snatch

Masters Division 30 / 20  snatch

Scaled Division 60 single-unders (in place of double-unders) 30 / 20 snatch

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Comments

  • cath — September 20, 2014

    114 burpees,80kg weight

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