RedShed/CFWE Rock the WOD II Details:
- 3 Partner WODs on October 13th @ CFWE, first WOD will go off around 9AM
- All WODs have been created so each athlete/team can go rx’d!
- Teams of 2 (1 male + 1 female)… if you cannot create a coed team, we will do our best to pair you up…
- $30 Per Team: pays for T-shirt, food and beer
- Competitors will also be responsible for judging the WODs!
WOD 1 – Load it up & Hold it now!
5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
@ 5:00..
AMRAP in 5:00 of:
burpee partner hops
(plank hold)
Rules: 5:00 1RM
Each athlete will have his/her own barbell and bumpers. The goal is to
find your 1 rep max for a squat clean to overhead in 5:00. Athletes can
thruster out of the squat clean, or perform a jerk at the top… score =
combined weight
Rules: 5:00 AMRAP
One athlete is holding the top of a push-up. Their partner must perform
his/her burpees parallel to his/her partner, then jump over their
partner (as if it were burpee bar hops). The jump must occur between
the shoulders and hips of your partner, and you must jump off of and land on
two feet. Once the plank plane is broken, athletes must switch… score
= total burpees.
WOD 2 – Row/WallBall Relay
AMRAP in 7:00 of:
calories – rower
wall ball – 20/14 @ 10′ target
Rules:
Both athletes moving at the same time.
Once wall balls are broken or the ball hits the ground, athletes must switch positions… score = combined score (calories + wall balls) in 7:00
WOD 3 – Grip Buster
AMRAP in 10:00 of:
200 double unders & barbell hold (top of deadlift) – 155/105
100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang
Rules:
One athlete working while the other athlete is holding barbell or top of pull-up/bar hang.
Athletes can switch positions at any time, but MUST switch positions
when the hold is broken, and can switch positions as often as it takes
to complete repetitions.
All reps must be completed before moving on to the next movement… score = total reps completed in 10:00. Men must hold the top of the pull-up (chin over bar), women will perform a bar hang.
