Event 2

All competitions

July - Sept 2019

WOD 1:

6 minutes to establish max weight of the complex: 1 Power Clean + 1 Front Squat + 1 Thruster


WOD 2:

3 min EMOM (Every Minute, on the Minute):

10 KB Swings + Max Burpees (KB 45/25 beginner, 55/35 Intermediate)

Rest 1 minute

3 min EMOM:

8 Box Jumps + Max Shoulder-to-Overhead (75/55 beginner, 95/65 intermediate. Box is 24/40 and beginners can step)

*The clock would run for 7 minutes on a timer that will beep every minute. Score is total burpees + total shoulder to overhead. 


WOD 3:

8 minute AMRAP

8 Hang Power Cleans (75/55 beginner, 95/65 intermediate)

8 Push Press

8 Front Squats

8 Lateral Hops over barbell (step-step is fine for beginners. All athletes may do a hybrid step/jump. Standards are not two-foot landing and two-foot takeoff) 

*The video describes the workout with the front squats before the push press, which is a mistake. The workout is as written HERE!