23 minutes AMRAP
10 Clean and Jerk 95#/65# or 15 KBS
Airdyne 1 mile
Mistletoe Mayhem competitors---Please arrive by 5:10pm to start warming up and to hear instructions. We would like to start heat 1 at 5:30 pm.
WOD 1
"Combined Jump"
For inches/reps:
10 min establish 3 max distance broad jumps
Rest 2 mins
10 min establish 3 amrap sets of DU's unbroken
(scored as total inches for 3 jumps plus total reps for best 3 max sets)
Combined three best jumps. Tape Measure starts at toe of Athlete and scoring is from heel of where athlete lands.
DUs – as many sets as you choose in 10min time frame. Best three attempts = score.
Rest 10-15 minutes
WOD 2
10 Clean and Jerk 135#/85#
Row 1200m/ 1000m
Score will be total reps. Each 100m rowed will be worth 1 rep. 22 reps are available per round
Mistletoe Mayhem schedule
Friday night
5:00 p.m. - Gym open
5:00 - 5:30 warm up
5:30 - 5:51. Heat 1 of "Combined Jump"
5:51- 6:06. Heat 1 rests
5:55 - 6:16 Heat 2 combined Jump
6:06- 6:29 Heat 1 "biathlon"
6:16- 6:31 Heat 2 rest
6:31- 6:54 Heat 2 "biathlon"
Saturday Morning
9:00 a.m. Gym open
9:15- 9:40 am - warm up
9:40 -10:10 Heat 1 OPT 3
10:00 - 10:30 Heat 2 OPT 3
10:10- 10:25 Heat 1 rest
10:25 - 10:50 Heat 1 Chipper
10:30- 10:45 Heat 2 rest
10:45- 11:10 Heat 2 chipper
No comments:
Post a Comment