WOD – Wednesday 18 May 2016

Sammy D hitting Masters WOD 16.4

Sammy D hitting Masters WOD 16.4

Today’s WOD is the final WOD of the Masters League Comp.  For those who are registered, please note the following weights:

PART A. Front Squats

Soldier 40/30kg (50+ 35/20kg)

Warrior 45/35kg

Hero 50/40kg

PART B. Squat Cleans

Soldier 40/30kg (50+ 35/20kg)

Warrior 50/30kg

Hero 60/40kg

WORKOUT OF THE DAY

METCON

PART A. 12 min AMRAP

21 Front Squats

21 Bar facing Burpees

60 Double Unders or 90 Singles

15 Front Squats

15 Bar facing Burpees

80 Double Unders or 120 Singles

9 Front Squats

9 Bar facing Burpees

100 Double Unders or 150 Singles

then in the remaining time:

Max Muscle Ups (Hero) or Chest to Bar Pull-ups (Warrior) or Jumping Pull-ups (Soldier)

PART B. 3 min AMRAP

5 Squat Clean Ladder

***after every 5 successful reps, increase the weight by 10 kg.

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About AB

Crossfit Coach

Posted on May 18, 2016, in WOD. Bookmark the permalink. Leave a comment.

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