SATURDAY WOD January 13, 2018

12
Jan

SATURDAY WOD January 13, 2018

CrossFit WOD
PERFORMANCE + FITNESS

“Rabbit’s Delight”
Objective: 
Complete as many repetitions as you can, as quickly as you can.

Mission: 
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements: 
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize: 
Pride

 

 

 

 

 

 

BootCamp WOD
INTENSITY

A.
15 Mins AMRAP
20 Sit Ups And Press
16 Goblet Squats
Row 1000m
Rest 30s After Every Round

B.
4 RFT
5 x 10m Sprints
16 Sumo DB Rows
12 Box Jumps
10 Burpees
8 DB Strict Press