MZ9 WINTER GAMES

S U R P R I S E

5 minute AMRAP:

Maximum calories on SkiErg, BikeErg, Assault Bike and Rower.

1 Athlete per machine. Athletes will remain on same machine for full 5 minutes.

Score is combined calories accumulated over the 4 machines over the 5 minutes.

After the 5 minutes, 5 minute REST before you start WOD 2.

21-15-9-15-21

Synchro Wall Balls

Synchro American Kettlebell Swings

400m Team Run

7 min Time Cap

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400m - Team Run

Wall Balls – MALE: 9kg / FEMALE: 6kg

Kettlebells – MALE: 20kg / FEMALE: 16kg

***10 REP PENALTY FOR SCALING KETTLEBELL WEIGHT***

All athletes working at the same time. 1 male and 1 female on Wall Balls and 1 male and 1 female on

KB Swings. Both pairs will complete 21 repetitions of both exercises, before completing 15, then 9,

15 and 21. Run commences as soon as either second set of 21 is complete or the time cap of 7

minutes is reached. All athletes must run and cross the finish line together.

Score is total time taken to complete the 21-15-9-15-21 repetitions, plus the time taken to complete

the run. If the Wall Ball and Kettlebell Swings are not completed within the time cap, a 1 second

penalty will be given for each incomplete repetition.

After the run, 5 minute REST before you start WOD 3.

7 Minute AMRAP:

10 x Synchro Burpees

10 x Synchro Sit Ups

600m Run

All athletes working at the same time and synchronised for all repetitions. Run commences as soon

as 7 minute AMRAP is complete. All athletes must run and cross the finish line together.

Score is total number of repetitions accumulated over 7 minutes + time for run.

After the run, 5 minute REST before you start WOD 4.

7 Minute AMRAP:

10 x Synchro Barbell Thrusters

10 x Box Jump Overs

800m Run

Thrusters - MALE: 40KG / FEMALE: 25KG

Box Height – MALE: 24 inches / FEMALE: 20 inches

***1 ROUND PENALTY FOR SCALING BOX JUMPS TO STEP OVERS***

All athletes working at the same time. 1 male and 1 female perform 10 x Synchronised Barbell

Thrusters, whilst the remaining 2 athletes complete 10 x Box Jump Overs. Once Thrusters and Box

Jump Overs are complete, pairs will swap. Run commences as soon as 7 minute AMRAP is complete.

All athletes must run and cross the finish line together.

Score is total number of rounds completed over the 7 minutes + run time.

Round must be completed for it to count.

After the run, 5 min rest before you start WOD 5

7 Minute AMRAP:

1 Male and 1 Female complete:

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Front Squats

3 DB Push Press

1 Male and 1 Female Dual KB Front Rack Hold

1200m Run

Dumbbells – MALE: 15kg / FEMALE: 10kg

Kettlebells – MALE: 20kg / FEMALE: 12kg

***1 Round Penalty for scaling Dumbbell or Kettlebell weights***

1 Male and 1 female complete DB complex, whilst 1 Male and 1 Female hold 2 x KB in front rack

position. Once DB complex is complete, pairs will swap. If Kettlebells are put down, the pair

completing the DB complex must stop. Reps will not be counted until Kettlebells are back in front

rack position. Run commences as soon as 7 minute AMRAP is complete. All athletes must run and cross the finish line together.

Score is total number of rounds completed over the 7 minutes.

Round must be completed for it to count.