Team Name | WOD 1 : Let There Be Light
Sandbag Cleans 8
Sandbag Shuttles 6
Ski Erg AMRAP
WOD 1 | WOD 2 : Up, Down, Left, Right
Box Get Overs 30
DB Thrusters 60
DB Snatch 90
A Jumps 60
DB Snatch 90
DB Thrusters 60
Box Get Overs 30
WOD 2 | WOD 3 : Hyrox Hijack
?Hyrox Hijack"
1000m Run (together)
50 burpee broad jumps (1m line)
100 Stationary Lunges
1000m Row
30 HR Push ups
100 Wallballs Over the Rack
Score = Time (mm:ss)
Cap ? 22 mins.
WOD 3 | WOD 4 : Insert Strength Here
60s MAX REPS Z Press
WOD 4 | WOD 5 : Pull Power
Athlete 1 Pulls weight 1
Athlete 2 Pulls weight 1 back
Athlete 2 Loads Sled
Athlete 1 Pulls weight 2
Athlete 2 Pulls weight 2 back
Athlete 2 Loads Sled
Athlete 1 Pulls weight 3
Athlete 2 Pulls weight 3 back
Athlete 2 Loads Sled
Athlete 1 Pulls weight 4
Athlete 2 Pulls weight 4 back
Athlete 2 Runs to A1
WOD 5 | WOD 6 : Wormhole
25/15 Cals Arms Only Assault Bike
30 Worm Squats/ Synchro SB Squats
50/30 Cals Ass Bike
30 Worm STOH/ Synchro SB Cleans
25/15 Cals Arms Only Assault Bike
WOD 6 |
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