Sunday, March 29, 2015

CrossFit SOBO Comp WODs

Mobility -
Shoulders and Hips
Warm up -

150 Burpees
Thrusters @95lbs - 2 sets 10-15

Wod 1
6 minutes to establish a 2 RM Thruster. 60 seconds to set your bar up for:
195lbs

AMRAP 5:
10 Deadlifts (125/85 40-54)
10 Burpees Over the Bar
5 rounds plus 1

You cannot start to set up your bar for the AMRAP until the 6 minute mark. The AMRAP 5 will start at the 7 minute mark.

WOD 2
For Time,
1000M Row
30 Cleans (95/65 40-49)(85/55 50-54)(75/45 55+)
30 Box Jumps/Box Step Ups (24/20" 40-54)(20" 55+)
7:27

300 Burpees for the day so far

No comments: