Floater 1-  "Worm Burn"

"Worm Burn" 

6 min. AMREP

75' Worm Walking Lunge (50' for scaled division)

25 Lateral synchro Burpees over the worm (20 for scaled division)

75' Worm carry back (50' for scaled division) *NEW*

Max cal echo bike in time remaining (1bike/team & 1person working at a time)


WOD 1 - "The Git Up" - AMRAP

"The Git Up"

10 min AMRAP

5 syncro devils presses (M/F) #50/35’s (RX), #35/20’s (Scaled)

15 syncro wall balls (M/F) #20/14 (RX and Scaled), 10/9’ for all divisions

...while resting pair works on:

MAX calorie row (1 rower)

*pairs will switch after each full round, 1 full round is 20 reps (5/15)


WOD 1 - "The Git Up" - ROW

"The Git Up"

10 min AMRAP

5 syncro devils presses (M/F) #50/35’s (RX), #35/20’s (Scaled)

15 syncro wall balls (M/F) #20/14 (RX and Scaled), 10/9’ for all divisions

...while resting pair works on:

MAX calorie row (1 rower)

*pairs will switch after each full round

Floater 2- "Grip n Rip" (MA)

Male Grip n Rip Ladder

For time as individuals:

50 double unders (100 single unders) 

Then..

7 cleans #135 (95)

5 cleans #185 (135)

3 cleans #225 (165)

*2 minute CAP/ tiebreak time taken after last jump rope rep

Floater 2- "Grip n Rip" (MB)

Male Grip n Rip Ladder

For time as individuals:

50 double unders (100 single unders)

Then..

7 cleans #135/95 (95/65)

5 cleans #185/125 (135/95)

3 cleans #225/155 (165/115)

*2 minute CAP/ tiebreak time taken after last jump rope rep

Floater 2- "Grip n Rip" (FA)

Female Grip n Rip Ladder

For time as individuals:

50 double unders (100 single unders)

Then..

7 cleans #95 (65)

5 cleans #125 (95)

3 cleans #155 (115)

*2 minute CAP/ tiebreak time taken after last jump rope rep

Floater 2- "Grip n Rip" (FB)

Female Grip n Rip Ladder

For time as individuals:

50 double unders (100 single unders)

Then..

7 cleans #95 (65)

5 cleans #125 (95)

3 cleans #155 (115)

*2 minute CAP/ tiebreak time taken after last jump rope rep

WOD 2- "Trainwrecked"

RX:

14 min AMRAP:         

27 worm squats 

30 syncro TTB 

21 worm push press 

24 syncro pull ups 

15 worm thrusters 

18 syncro chest to bar 

 9 worm clean and jerk 

12 bar muscle ups 


Scaled:

24 worm squats 

27 syncro knee raises 

18 worm push press 

21 jumping chin over bar pull ups 

12 worm thrusters 

15 syncro jumping chest to bar pull ups 

6 worm clean and jerks 


Sat, September 14, 2019 7:00 AM - 6:00 PM Mountain Standard Time
Madwire Campus at Timberline / Horsetooth
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OTAC Crossfit
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