WOD;
CF Open 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatch 75/55lb
Cashout;
‘Yogata’
20 seconds on, 10 seconds off for 8 cycles of:
Down Dog
THEN
Standing Forward Fold
Skill;
1 Rep Max Power Clean
WOD;
Complete as many reps as possible in 9 minutes of:
5 Box Jump 30″
7 Knee to Elbow
9 SDLHP 24/16kg
**Two scores should be recorded on the board, Max Weight achieved on PC and Total Reps for AMRAP (i.e, athlete successfully completes 195 Power Clean and 5 rounds + 8 reps on AMRAP, scores will be recorded as 195lb/113reps)
WOD;
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Kettle Bell Swing 24/16kg
Mt Climber (L+R=1)
THEN
Complete as many reps as possible in 6 minutes of
15 Ab Mat Situps
30 Double Unders
THEN
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of
Kettle Bell Swing 24/16kg
Mt Climber (L+R=1)
**Time will be recorded as overall time (including 6 min amrap) subtracting the amount of reps completed in the amrap in seconds.
Example: If athlete finishes the WOD in 22 minutes with 120 reps completed in the amrap, the athlete’s time will be recorded as 20 minutes (22 minutes minus 120 seconds).