Weightlifting Strength
4 Sets as heavy as form allows
6-8 Bench Presses
6-8 Pullups
Metcon
2 Rounds
3 Min AMRAP
2-4-6-8-10-12-14-16 etc
Burpees
Pullups
1 Min break
3 Min AMRAP
2-4-6-8-10-12-14-16 etc
Air squats
Alternating DB snatch
1 Min break
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
Team Challenge 1/6
2 Rounds
3 Min AMRAP
4-8-12-16-20-24 etc
Burpees
Pullups (scale to box pullups, mid forearm to bar while standing)
1 Min break
3 Min AMRAP
4-8-12-16-20-24 etc
Air squats
Alternating DB snatch
1 Min break
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
SC Age 17-44 (15/10KG)
SC Age 14-16 and 45-60 (12.5/7.5KG)
SC Age 8-13 (7.5/5KG)
Score is total repetitions performed by both partners.
Deadline to post the score is midnight.
Score posting format:
Team Challenge
RX or SC + total reps
ex:
Team Challenge
RX 200
Weightlifting Strength
4 Sets as heavy as form allows
6-8 Bench Presses
6-8 Pullups
Metcon
2 Rounds
3 Min AMRAP
2-4-6-8-10-12-14-16 etc
Burpees
Pullups
1 Min break
3 Min AMRAP
2-4-6-8-10-12-14-16 etc
Air squats
Alternating DB snatch
1 Min break
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
30 kg bench press 6 rounds burpees and pull ups 8 rounds air squats and DB snatch - 7.5 kg
27.5 kg bench press Wod: scaled 274 reps
30kg bench press 7 rounds burpees and pull ups 7 rounds air squats and Alt DB snatch 5kg
20 kg bench press 3 rounds burpees and pull ups 5 rounds squats and 5 kg DB
Team : الي ما ليه اسم Rx : 416