Training (7a)
A. Tested TeamWOD
35M AMRAP
WITH A PARTNER OR TEAM OF 3
1 ROUND AT EACH STATION
STATION 1:
20 YARD PLATE PUSH
10 BURPEE OVER PLATE
20 REV PLATE DRAG
10 BURPEE OVER PLATE
STATION 2:
750/600M SKI
75/40 PUSHUPS
*SCALE PUSHUPS TO KBS (1.5/1)
STATION 3:
25 SYNCHRO PLATE TO OHD (45/25)
40 WALLBALLS (20/14)
STATION 4:
20 DL
15 POWER CLEANS
10 S20
(185/105)
STATION 5:
750/600M ROW
40 SYNCHRO JUMP SQUATS
STATION 6:
800M RUN
*WITH DP, COMPLETED 8+1 STATIONS.
1. SCORE IS ROUNDS COMPLETED. 1 ROUND = 1 STATION. PARTIAL ROUNDS WOULD COUNT.
2. AFTER EACH STATION, MUST COMPLETE 7/4 BIKE SPRINT IN <12 SECONDS.
3. PENALTY FOR NOT HITTING THE CALORIES IS 200M RUN (1ST CURB RUN AS A TEAM)
B. BENCH, SPEED DAY
*185X5, X3
*205X4, X3
*225X2, X4
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