12/5/2017

In House Comp WOD 5

WOD Scaled 1

Scaled 2

Teams of Two

12 Min AMRAP

30 Hand Release Push Ups

30 Box Jumps (24/20)

30 OHS (95/65)

 

All reps must be split

 

How you want to split the reps is your teams choice

 

 

Teams of Two

12 Min AMRAP

30 Modified Hand Release   Push Ups

30 Box Jumps/Step Ups (24/20)

30 OHS (75/45)

 

All reps must be split

 

How you want to split the reps is your teams choice

Teams of Two

12 Min AMRAP

30 Box Push Ups

30 Box Jumps/Step Ups (20/16)

30 OHS (45/35)

All reps must be split

 

How you want to split the reps is your teams choice

Notes:

  • Today we will be doing a triplet of hand release push ups, box jumps and over head squats.
  • Before the workout, coaches will review each of the movements.
  • Athletes should be looking to get 3-5 rounds before the end of the 12 minutes.

Scaling Options:

  • Hand Release Push Ups – Modified Hand Release Pushups – Box Push Ups
  • Box Jumps – Step Ups – Decrease the Height
  • OHS – Lower the Weight – Front Squats

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