2015 In-House – RX WODS

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EVENT 1

7 minutes to complete WODS #1 and #2. WOD #3 begins on minute 8

RX EVENT 1 – DEMO VIDEO

WOD #1

WOD #1 is the Buy-in:

– 25 Burpees over the bar (for time)

WOD #2

WOD #2 is an AMRAP for the remainder of the 7 minutes

– 2 Hang Power Cleans – 155/95
– 2 Toes to Bar

( repeat movements, increasing reps by 2: 4,4,6,6,8,8,10,10… )

***[Rest 1 minute]***

WOD #3

– 60 seconds of Max Dubz

EVENT 2

8 minutes to complete WODS #4 and #5.

RX EVENT 2 – DEMO VIDEO

WOD #4

– 25 Deadlifts for time – 255/155

WOD #5

WOD #5 for the remainder of the 8 minutes

Establish 1 Rep MAX
– 1 Power Clean
– 2 Front Rack Lunges (1 each leg)
– 2 Jerks
*Cannot put the Bar down throughout the set*

EVENT 3

8 minutes to complete WODS #6 and #7. WOD #8 begins after a 30 sec rest

RX EVENT 3 – DEMO VIDEO

WOD #6

– 25 Calorie Row (for time)

WOD #7

WOD #7 for the remainder of the 8 minutes

3 rounds for time
– 6 Snatches 135/85
– 8 Box Jump overs 30/24
– 10 Chest-to-Bar/Pull-ups

***[Rest 30 seconds]***

WOD #8

90 seconds of
– Max Pistols

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