Workout #1
AMRAP 10
25-16-9
Rx
Wall Balls (20/14)
Box Jumps (30/24)
HSPU
Intermediate
Wall Balls (20/14)
Box Jumps (24/20)
Hand Release Push Ups
Novice
Wall Balls (14/10)
Box Jumps (20/12)
Push Ups
*Women's Novice Division can do modified/scaled push ups from the knee*
**Wall Balls are synchronized for all divisions/genders*
*Box Jumps and HSPU/HRPU/PU can be divided in any way team wishes*
Immediately after Workout #1
Workout #2
5 Minutes to establish the following:
Rx
Clean (Squat Clean)
Intermediate
Power Clean
Novice
Push Press (Off Rack)
*Running Clock*
*15 Minute Running Clock*
Workout #3
Rx
4 RFT
60 Double Unders
20 Overhead Squats (155/95)
10 Bar Muscle Ups/Chest to Bar Pull Ups
*Men's Rx: Bar Muscle Ups*
*Women's Rx: Chest to Bar*
*Each athlete has to complete 30 DU's, other movements may be split in any way*
Intermediate
4 RFT
60 Double Unders
20 Overhead Squats (115/75)
10 Pull ups
**Each athlete has to complete 30 DU's, other movements may be split in any way*
Novice
4 RFT
120 Jump Rope Singles
20 Front Squats (95/75)
10 Burpees
***Each athlete has to complete 60 Singles, other movements may be split in any way*
AMRAP 10
25-16-9
Rx
Wall Balls (20/14)
Box Jumps (30/24)
HSPU
Intermediate
Wall Balls (20/14)
Box Jumps (24/20)
Hand Release Push Ups
Novice
Wall Balls (14/10)
Box Jumps (20/12)
Push Ups
*Women's Novice Division can do modified/scaled push ups from the knee*
**Wall Balls are synchronized for all divisions/genders*
*Box Jumps and HSPU/HRPU/PU can be divided in any way team wishes*
Immediately after Workout #1
Workout #2
5 Minutes to establish the following:
Rx
Clean (Squat Clean)
Intermediate
Power Clean
Novice
Push Press (Off Rack)
*Running Clock*
*15 Minute Running Clock*
Workout #3
Rx
4 RFT
60 Double Unders
20 Overhead Squats (155/95)
10 Bar Muscle Ups/Chest to Bar Pull Ups
*Men's Rx: Bar Muscle Ups*
*Women's Rx: Chest to Bar*
*Each athlete has to complete 30 DU's, other movements may be split in any way*
Intermediate
4 RFT
60 Double Unders
20 Overhead Squats (115/75)
10 Pull ups
**Each athlete has to complete 30 DU's, other movements may be split in any way*
Novice
4 RFT
120 Jump Rope Singles
20 Front Squats (95/75)
10 Burpees
***Each athlete has to complete 60 Singles, other movements may be split in any way*
For more information visit: http://californiacompetitor.com
To register your team click the link: https://www.wodrocket.com/index.php?option=com_hikashop&ctrl=product&task=show&cid=53185
To register your team click the link: https://www.wodrocket.com/index.php?option=com_hikashop&ctrl=product&task=show&cid=53185