8-15
WOD’s 1&3 of the Dynamic Duo!
Workout 1
Scaled & Masters
3 minutes:
Max reps: pullups – 5 pts each
Jumping pullups – 1 pt each
*one athlete works at a time.
1 minute rest
4 minutes
Find a max in the following complex:
1 clean
1 front rack lunge
+
1 front rack lunge
1 shoulder to overhead
*one athlete works at a time, bars can be pre-loaded. Women can use men’s bars, but the men can not use women’s bars.
*score will be total of pullup points and pounds of each athletes heaviest complex.
Workout 1
RX
3 minutes:
Max reps: bar muscle ups – 5 pts each
chest to bar pull-ups – 1 pt each
*one athlete works at a time.
1 minute rest
4 minutes
Find a max in the following complex:
1 clean
1 front rack lunge
+
1 front rack lunge
1 shoulder to overhead
*one athlete works at a time, bars can be pre-loaded. Women can use men’s bars, but the men can not use women’s bars.
*score will be total of pullup/ muscle up points and pounds of each athletes heaviest complex.
WOD 3
12 minute AMRAP
30 Goblet squats
20 Calorie row
30 Burpees over the erg
20 Box overs 24/20
Scaled/masters 53/35 goblet squats
RX 70/53 goblet squats
*scaled can step or jump over the erg and on the box overs, RX must jump on both movements.