A. Press/Push Press/ Split Jerk 1.1.1 x 5 sets. rest 2 minutes between sets. Keep weight light and focus on position.
3 rounds for time --go hard right from the start.
Row 200m
8 perfect form push-up burpees. - no thigh touching ground . emphasis is
Level 2:
A. Split Jerk - 1,1,1,1,1; rest 4 min. build per set. Don't be afraid to go heavy and potentially miss.
+
3 rds for time
30 double unders
20 push-ups
10 DB snatch - 5 per arm
FALL BRAWL COMPETITION WORKOUTS
Here they are folks: Workouts were designed by Michael Fitzgerald of OPT in Calgary and was part of a recent online competition. The workouts looked perfect for our group of competitors and many have mentioned what a well balanced test of fitness it is. We look forward to seeing everyone participate on Saturday.
*If you still wish to sign up we have a few spots left. *
WOD 1
3 rep max hang snat
ch.
Bar can not go below kneecaps at any time.
Score is weight in pounds.
Workout will be done with 3 athletes sharing a barbell and 25 minutes to establish your 3RM. This should allow for plenty attempts for all competitors.
WOD 2
For Time:
30 Thrusters 95#/65# - scaled 65#/45#
500m row / 400m row
Score is total time.
6 minute time cap
WOD 3
5 rounds for time:
9 burpees to 6" overhead
12 hang power cleans 95#/65# - scaled 65#/45#
15 wall balls 20# to 10' / 14# to 9' - 14#/ 8# to 9'
Score is total time.
18 minute time cap
Bar can not go below kneecaps at any time.
Score is weight in pounds.
Workout will be done with 3 athletes sharing a barbell and 25 minutes to establish your 3RM. This should allow for plenty attempts for all competitors.
WOD 2
For Time:
30 Thrusters 95#/65# - scaled 65#/45#
500m row / 400m row
Score is total time.
6 minute time cap
WOD 3
5 rounds for time:
9 burpees to 6" overhead
12 hang power cleans 95#/65# - scaled 65#/45#
15 wall balls 20# to 10' / 14# to 9' - 14#/ 8# to 9'
Score is total time.
18 minute time cap
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