In House Comp

bike erg cals for WOD 1

RX+

#185/#125

20 Min AMRAP:
50 Front Squats

150 double unders

50 Cleans

150ft SA OH WALKING LUNGE *each team member must do 50ft

50 burpee box jump overs

*one person on bike erg during the whole workout

RX:

#135/#95

20 Min AMRAP:
50 Front Squats

100 double unders

50 Cleans

150ft DB WALKING LUNGE

50 burpee box jump overs

*one person on bike erg during the whole workout

Scaled:

Dumbbells: 35s/20s

20 Min AMRAP:
50 DB Front Squats

150 single unders

50 DB Cleans

150ft OH WALKING LUNGE

50 burpees over DB

*one person on bike erg during the whole workout

RX+:
Every 2:30 x4

*:30 rest between rounds

150M Run 

max movements of 'X'

Round 1: C2B

Round 2: HSPU

Round 3: BMU

Round 4: HSW *5ft increments 

*5ft counts as 1 rep

*all team members must hold red band while running

RX:
Every 2:30 x4

*:30 rest between rounds

150M Run then

max movements of 'X'

Round 1: Pullups

Round 2: Wall Walks

Round 3: C2B

Round 4: HSPU

*all team members must hold red band while running

SCALED:
Every 2:30 x4

*:30 rest between rounds

150M Run then

max movements of 'X'

Round 1: Ring Rows

Round 2: Inch Worms

Round 3: Ring Rows

Round 4: 1/2 Wall Walks

*all team members must hold red band while running

RX+:
1 SNATCH

1 Power Clean + 1 hang SQUAT clean

3 S2OH

*1 partner picks each lift to accomplish

score: total weight

RX:

1 SNATCH

1 Power Clean + 1 hang clean

3 S2OH

*1 partner picks each lift to accomplish

score: total weight

Scaled:

3 deadlifts

1 Power Clean + 1 Hang Clean

1 S2OH

*1 partner picks each lift to accomplish

score: total weight