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WOD – Saturday 19th September

Athletes will alternate to carry a plate 20/15kg on 3 x 100m (set out a 20 or 25 m shuttle) carries each, while simultaneously completing the following for time:
100 Lateral jumps over the bar
50 Hanging knee raises
40 Deadlifts 50/35kg
30 Goblet squats 24/16kg
20 Hang to overhead 50/35kg
10 Box step overs 20″ (both athletes and the plate must pass over the box per rep)
Time cap: 8 mins
The plates must be held off the floor/equipment at all times. Penalty if sandbag touches floor/equipment – 5 down ups.
All six 100m carries must be completed before the box step overs can commence.
Rest 5-10 mins and set up the next workout.
Working in same sex pairs accumulate as many points as possible in 6 minutes of:
3 Strict presses (kg of your choice)
10 Kettlebell swings 24/16kg
10 Press ups
10 Sync lunge steps both holding kettlebell 24/16kg
10 Double unders / 30 singles
10 Pull ups / 20 assisted pull ups
Before the WOD begins you will select a weight in kg’s to use for the strict press. For each successful strict press you will receive 1/3 of the kg’s in points.
Every other rep is worth 1 point except single unders (3 reps per point) and assisted pull ups (2 reps per point)
e.g. If you choose to go with 50kg you will get 50 points for the 3 successful strict presses then 10 points for each of the remaining 5 exercises giving you 100 points per round.

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