10:00 TIME CAP SCORE: TIME TO COMPLETE OR REPS AT 10:00 21-15-9 Power Snatch Pull- ups Box Jumps 24/20 RX: SCALED: 30-39: 135/85 30-39: 115/65 Jumping Pull ups Box Step ups 40-49: 125/75 40-49: 95/55 Jumping Pull ups Box Step ups 50-59: 115/65 50-59: 75/45 Jumping Pull ups Box Step ups 60-69: 95/55 60-69: 55/35 Jumping Pull ups Box Step ups 70+: 75/45 70+: 45/25 Jumping Pull ups Box Step ups WOD 2: KRYPTONITE!AMRAP 11:00 SCORE: TOTAL REPS AT 11:00 10 Toes to Bar 20 Calorie Row 30 American KB Swings 40 KB Deadlift RX : SCALED: 30-39: 53/35 30-39: 35/26 KNEES TO CHEST 40-49: 53/35 40-49: 35/26 KNEES TO CHEST 50-59: 53/35 50-59: 35/26 KNEES TO CHEST 60-69 : 53/35 60-69: 35/26 KNEES TO CHEST 70+: 35/26 70+: 26/20 KNEES TO CHEST WOD 3: THE FINAL COUNTDOWN!10:00 TIME CAP SCORE: TIME TO FINISH OR REPS AT 10:00 10 RDS: (10 burpees, 1 squat clean; 9 burpees, 2 squat cleans; 8 burpees, 3 squat cleans etc…) 10-9-8-7-6-5-4-3-2-1 LATERAL BURPEES OVER THE BAR 1-2-3-4-5-6-7-8-9-10 SQUAT CLEANS RX : SCALED: 30-39: 185/125 30-39: 135/85 step over 40-49: 155/105 40-49: 115/65 step over 50-59: 135/85 50-59: 95/55 step over 60-69: 115/65 60-69: 75/45 70+: 95/55 70+: 55/45 FLOATER: DANGER ZONE!2:00 MAX WALL BALLS RX DIVISIONS 30 to 69: 20/14 to 10/9 RX DIVISIONS 70+: 14/10 to 10/9 SCALED DIVISIONS: 30 to 69: 14/10 to 10/9 SCALED DIVISIONS 70+: 14/10 to 8/9 |