WOD 3 - Rx
10 min AMRAP:
15 C2B Pull ups
21 Squat Cleans @ 135/85
15 C2B Pull ups
18 Squat Cleans @ 155/105
15 C2B Pull ups
15 Squat Cleans @ 185/125
15 C2B Pull ups
9 Squat Cleans @ 205/135
15 C2B Pull ups
Max Effort Squat Cleans @ 225/155 in any remaining time @ 225/155
**Partner(s) may change out weights after each round of Squat Cleans are complete**
NOTES: Score total completed REPS. One athlete working at a time, but partners may switch out as needed and at any time during the WOD. The weight may be changed out by either partner each round after the squat cleans are completed. For the final set, athletes will perform an AMRAP of Squat Cleans at 225/155 until time expires.
WOD 3 - Scaled
10 min AMRAP:
5 Pull ups / 10 Ring Rows
10 Ab-mat Sit ups
15 Power Cleans @ 115/65
NOTES: Score total completed REPS. One athlete working at a time, but partners may switch out as needed and at any time during the WOD. Partners will have the option of performing either 5 pull ups OR 10 ring rows. The power clean weight will remain at 115/65 for the duration of the workout.
WOD 4
"The Siegel's Uniforms Floater WOD" - Rx & Scaled
5 min AMRAP: ???
To be Announced Nov 19th. Athletes will have one (1) opportunity per team to complete the Floater WOD the day of the Comp.
Hint: Bring Gloves if you have them, Rogue, Mechanic style, etc!!!
#chest2barpullups #squatclean #situps #powerclean #ringrows #pullups