IRON LUNGS 2

PUMA

15min AMRAP

2 scoring opportunities

A = AMRAP

B = Calories

Part A: Rolling Clock

Buy-In: 60 Skips or 30 Cross-Overs each athlete

14 x Burpee To Plate (split 7/7 between the pair)

25 x Synchronised Plate GTOH 20/15kg

14 x Burpee To Plate (same split as above)

25 x Synchronised DB Snatch 22.5/15kg

Part B:

When the clock reaches 7minutes

Athlete 1 will complete max cal Ski

Athlete 2 will then do the same on the 8minute mark

When the clock reaches 9minutes the pair will return back to the AMRAP

*Dropped plate of DB from overhead will result in a 10 rep penalty

*Respect the equipment like your nans best china

Enjoy!

Full Brief will happen on the day also

For those of you competing in your second IRON LUNGS you will know that the complex lives up to the competition name.

Shifting tin, high reps so your lungs start to hurt under the load.

Enjoy...

In a 8 minute window with only 1 athlete working at a time

2 barbells available with unlimited load using all plates including 2.5 and 1.25 fractionals.

4 x Thrusters*

5 x Front Squat

6 x Deadlift

3 x Hang Clean**

No surprises:

*A cluster will count as your 1st rep if you wish

**Any clean permitted as long as starting above the knee

The final workout of the day for some of you

*Please note the order may change depending on the weather

Part A: WOD Time

Part B: Row Time

For Time:

P1: Carrying 2 sandbags anyhow you will pass over the box 7x then place the 2 bags at station B. You will then run back and tag your partner.

P2: Repeat above

3 of the 4 sandbags must then be carried to the marker point and carried back.

At this point both athletes will complete a 400m Sprint

You will then complete the same sandbag carry as above

At this point you will enter the gym and complete a 2000m Row

This must be broken up into 4 x 500m splits

Any metres not completed before the 20 minute cap will be round to the nearest 10m and be a 1 second penalty towards Part A and B.

The final workout of the day for some of you

*Please note the order may change depending on the weather

Part A: WOD Time

Part B: Row Time

For Time:

P1: Carrying 2 sandbags anyhow you will pass over the box 7x then place the 2 bags at station B. You will then run back and tag your partner.

P2: Repeat above

3 of the 4 sandbags must then be carried to the marker point and carried back.

At this point both athletes will complete a 400m Sprint

You will then complete the same sandbag carry as above

At this point you will enter the gym and complete a 2000m Row

This must be broken up into 4 x 500m splits

Any metres not completed before the 20 minute cap will be round to the nearest 10m and be a 1 second penalty towards Part A and B.