WOD 3: Ambush “Declassified”

0
December 7, 2013

WOD # 3: AMRAP 

TIME:  10 Minutes

REQUIRES ALL FOUR MEMBERS OF TEAM

BREAK INTO TWO PAIRS  ( TEAM CHOICE  )

FIRST PAIR PERFORMS THE FOLLOWING FOR FIRST 4 MINUTES:

OVER HEAD SQUAT  (RX:  135/95; MASTERS/SCALED:  115/75)      

TOES-TO-BAR (TTB) (SCALED:  KNEES-TO-ELBOW)                                    

EACH MEMBER OF FIRST PAIR PERFORMS ONE OF THE TWO (2) MOVEMENTS FOR TWO (2) MINUTES AND THEN SWITCHES FOR THE REMAINING TWO (2) MINUTES (e.g. ATHLETE 1 PERFORMS OVERHEAD SQUAT FOR FIRST 2 MINUTES AND THEN COMPLETES TTB FOR MINUTES THREE AND FOUR, WHILE ATHLETE 2 PERFORMS TTB FOR FIRST 2 MINUTES AND THEN COMPLETES OVERHEAD SQUATS FOR MINUTES THREE AND FOUR).

AFTER THE FIRST 4 MINUTES, BOTH ATHLETES WILL GO FOR MAX REPS TOES-TO-BAR FOR THE REMAINING MINUTE. ONLY ONE ATHLETE MOVING AT A TIME.

AT THE CALL OF 5 MINUTES, SECOND PAIR STARTS

SECOND PAIR PERFORMS THE FOLLOWING FOR 4 MINUTES:

JERKS ( MUST BE A JERK )   (RX: 185/125;   MASTERS/SCALED:  155/105)

RING DIPS

EACH MEMBER OF SECOND PAIR PERFORMS ONE MOVEMENT (JERKS) FOR 2 MINUTES AND THEN SWITCHES (RING DIPS) FOR THE REMAINING 2 MINUTES.

AFTER THE FIRST 4 MINUTES, BOTH ATHLETES WILL GO FOR MAX REPS RING DIPS FOR THE REMAINING MIN.  ONE ATHLETE MOVING AT A TIME.

SCORE IS TOTAL REP COUNT FOR BOTH PAIRS.

 

 

Leave a Comment