WOD 2
For time, 11 min cap:
750 m bike
15 bar facing burpees
15 cleans - 35 kg
500 m bike
12 bar facing burpees
12 cleans - 45 kg
250 m bike
9 bar facing burpees
9 cleans - 55 kg
Result: 10.08
Placing: 33.

WOD 3
3 RFT, 7 min cap:
7 CTB
14 forward lunges - 15 kg plate
7 squat snatch - 25 kg
50 DU
Result: 2 rounds + 7 + 14 + 7 + 27 DU = 211 reps
Placing: 28.

WOD 4
10 min AMRAP
6 + 6 DB snatch @ 15 kg
8 TTB
12 double DB deadlift @ 2 x 15 kg
8 + 8 m. walking lunges with 15 kg plate OH
Result: 5 rounds + 12 snatch + 1 TTB = 183 reps
Placing: 14.

WOD 5
"Jackie" - 8 min cap
1000 m row
50 thrusters @ 15 kg
30 pull up
Result: 25 pull up
Placing: 45.

Total placing: 22.

Side event 1:
2700 m run
Time: 11.03
Placing: 13.

WOD 1
20 min AMRAP:
20 wall ball @ 6 kg
30 HSPU @ abmat
20 wall ball
30 KBS @ 16 kg
20 wall ball
30 box jump overs
20 wall ball
20 cal AB
20 wall ball
30 KBS
Result: 1 round + 20 wb + 28 HSPU = 288 reps
Placing: 41.

3x5 Weighted Ring Dip
3x5 Ring Dip Negatives
3x Max Ring Hold
3x Max Box Hold

Folks will have varying capacity on these - goal is to go smooth unbroken on most of this - so adjust movements to make that possible

Alternating Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2 1 Push Ups -> 12" Box Pushups -> 20"-> 30"
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Sit Ups -> Band

rest 2'

Alternating Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2 1 Jumping Lunges (each side) -> Jumping Squats -> Air squats
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Strict Pull Ups -> Banded Strict Pullup -> Ring Rows

Score is total time of both workouts with rest included

"Cindy"

20 min AMRAP

5 pull ups
7 push ups
15 air squats

10+10 reps of

Landmine press
Landmine row

5 kierrosta aikaa vastaan:

• 50-40-30-20-10cal BikeErg
• 20 askelkyykky
• 15 swingi (ven.)(N 24kg / M 32kg)
• 20 askelkyykky

3 Sets -
30sec Ring Dip Support (hold arms externally rotated)
8 Single Leg Landmine RDL
15 Banded Hip Thrust

3 rds:

5min run
5min row
5min bike erg
5min rest

Go 80-90% of max HR.
Goal is to be in the zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

Accessory 3 from gym library