Strength
Weighted Pull Ups 5.5.5.5.5
Weighted Ring Dips 5.5.5.5.5
WOD
RXIT Nations Series 2014
WOW 1 is a 12min WOD with 4 scoring opportunities.
WOW 1.1 – As many ROUNDS as possible in 6min of
Rx: 10m Handstand Walk, 10 Power Cleans 60/40kg
L1: 40 Wall Walkers, 10 Power Cleans 50/30kg
L2: 20 Wall Walkers, 10 Power Cleans 40/25kg
L3: 4 Wall Climbers, 10 Power Cleans 30/20kg
A minimum of 2 rounds need to be completed on Rx, L1 and L2.
WOW 1.2 – time it took to complete the first 2 rounds.
1min Transition / Rest
WOW 1.3 – 2min AMRAP
Rx: KB Full Snatch (alternating) 24/16kg
L1: KB Power Snatch (alternating) 24/16kg
L2: KB Power Snatch (alternating) 16/12kg
L3: KB Power Snatch (alternating) 12/8kg
A minimum of 10 reps need to be completed on Rx, L1 and L2.
1min Transition / Rest
WOW 1.4 – 2min AMRAP
Rx: Double Unders
L1: Single Unders
A minimum of 20 reps need to be completed on Rx.