Saturday 1/26/13
CFF Team Tryouts
WOD 1
4 Minute AMRAP of:
10 Power Snatches 75/55
10 Toes-2-Bars
Rest 1 Minute
2 Minute Max Effort Double Unders
Rest 1 Minute
4 Minute AMRAP of:
10 Wall Balls 20/14
10 Kettlebell Swings 55/35
WOD 2
Clean Ladder
Men 185-195-205-215-225-235-245-255-265-275
Women 100-110-120-130-135-140-145-150-155-160
Athlete will start at the lowest weight bar, upon command to lift athlete will have 30 seconds to complete a successful lift, if athlete is unable to complete the lift they may get partial points by completing deadlifts within the 30 second time limit.
WOD 3
Men
10 Minutes to Complete:
5 Muscle-Ups
Row 250m
25 Handstand Push-Ups
Row 250m
5 Muscle-Ups
Then with remaining time complete max effort:
Burpee Box Jumps 24”
Women
10 Minutes to Complete:
10 Pull-Ups
Row 250m
25 Push-Ups
Row 250m
10 Pull-Ups
Then with remaining time complete max effort:
Burpee Box Jumps 20”
Scaled
WOD 1
4 Minute AMRAP of:
10 Push Press 75/45
10 Sit-Ups
Rest 1 Minute
2 Minutes Max Effort Single Unders
Rest 1 Minute
4 Minute AMRAP of:
10 Wall Balls 14/10
10 Kettlebell Swings 45/25
WOD 2
Clean Ladder
Men 115-125-135-145-155-165-175-185-195-205
Women 70-75-80-85-90-95-100-105-110-115
WOD 3
Men
10 Minutes to Complete:
10 Pull-Ups
15 Box Jumps 20
Row 250m
50 Squats
Row 250m
15 Box Jumps 20
10 Pull-Ups
Then with remaining time complete max effort:
Burpees
Women
10 Minutes to Complete:
10 Ring Rows
15 Box Jumps 16
Row 250m
50 Squats
Row 250m
15 Box Jumps 16
10 Ring Rows
Then with remaining time complete max effort:
Burpees
Written by:
Just Paleo