WOD – Saturday 8 November 2014

Hey guys, just to let you know, we will be repeating the RxIt workouts from Thursday again today. This gives everyone a chance to redo it if they want to, and also gives those who couldn’t make it on Thursday and opportunity to get it done.

If you did the WOD on Thursday and am not really keen to do it again today, you have the option of doing “Cindy”:

20min AMRAP

5 Pull-ups

10 Push-ups

15 Squats

Coach Adri will be running the sessions tomorrow and all of her attention will be on those wishing to do the RxIt WOD, so if you do want to do Cindy, just let her know and then get into it on your own or with anyone else who wishes to do the same.  There will be plenty of people around who will be happy to help you out if need be.

RxIt Nations Series 2014 – Workout Of The

Week 1

WOW 1 consists of 4 scoring opportunities: WOW 1.1 is a 6min AMRAP with WOW 1.2 being the total time taken to complete the first 2 rounds. This is followed by a 1min transition into WOW 1.3 which is a 2min AMRAP. This is again followed by a 1min transition into WOW 1.4 which is a 2min AMRAP. WOW 1.1, 1.2 and 1.3 each have 4 different levels and WOW 1.4 only 2.
All score submissions are done online. NO EMAIL SCORE SUBMISSIONS WILL BE ACCEPTED. All scores should be submitted by Monday 10 November at 10pm Sydney / 1pm Johannesburg / 12pm Paris / 11am London.

WOW 1.1 – 6min AMRAP

The competitor will have 6 minutes to complete as many ROUNDS as possible. This will be the score for WOW 1.1. The mimimum score on this workout is 2 completed ROUNDS. If a full 2 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

Prescribed levels the workout can be completed on:

  • Rx: 10m Handstand Walk, 10 Power Cleans (60 / 40 kg)
  • L1: 40 Wall Walkers (alternating), Power Cleans (50 / 30 kg)
  • L2: 20 Wall Walkers (alternating), Power Cleans (40 / 25 kg)
  • L3: 4 Wall Climbers, Power Cleans (30 / 20 kg)

SCORE: COMPLETED ROUNDS

WOW 1.2 – TIME AFTER COMPLETING ROUND 2

This will be the score for WOW 1.2.

SCORE: TIME AFTER COMPLETING ROUND 2

1min Transition

WOW 1.3 – 2min AMRAP

The competitor will have 2 minutes to complete as many REPS as possible. This will be the score for WOW 1.3. The mimimum score on this workout is 10 REPS. There is no minimum for level 3.

Prescribed levels the workout can be completed on:

  • Rx: Alternating Kettlebell Full/Squat Snatch (24 / 16 kg)
  • L1: Alternating Kettlebell Power Snatch (24 / 16 kg)
  • L2: Alternating Kettlebell Power Snatch (16 / 12 kg)
  • L3: Alternating Kettlebell Power Snatch (12 / 8 kg)

SCORE: COMPLETED REPS

1min Transition

WOW 1.4 – 2min AMRAP

The competitor will have 2 minutes to complete as many REPS as possible. This will be the score for WOW 1.4. The mimimum score on this workout is 20 REPS. There is no minimum for level 1.

Prescribed levels the workout can be completed on:

  • Rx: Double unders
  • L1: Single unders

SCORE: COMPLETED REPS

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About AB

Crossfit Coach

Posted on November 8, 2014, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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