The choice is yours - a long chipper or a quick Benchmark, or both!
Saturday 3 Mar - Choice of 2 WOD's - WOD #1 - 25 Back Extension, 25 Lunge Walk, 20 PullUp, 50 BoxJump, 20 Double Under, 25 Ring Dip, 20 Knees To Elbows, 30 KettleBell Swing, 30 SitUp, 20 Dumbbell Hang Squat Clean (15/10), 30 Wall Ball, 3 Rope Climb. WOD #2 - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp
Friday 2 Mar - Open Games WOD #2 - 10min AMRAP - 30 Snatch (35/20), 30 Snatch (62/35), 30 Snatch (75/45), AMRAP Snatch (95/55)
Once you have completed 30 reps at the first weight (35/20) you reload the bar to the next weight (62/35). Once you have completed 30 reps at that weight you reload the bar to the next weight (45/75) and complete 30 reps. If there is still time left reload the bar to the next weight (95/55) and complete as many reps as possible until 10mins is up. During the unloading and reloading of the bar the clock does not stop. Each person will load their own weights unassisted. Only 1 bar may be used, you cannot set up multiple bars for the workout. If you are unable to Snatch heavier than the first weight (35/20) but you get 30 reps then you score is 30. Even if you only get 1 rep at that weight you still have a score of 1 to enter on the Games website, which will keep you on the leader board!
If all this is very confusing don't worry, the WOD will be explained in detail tomorrow.
Thursday 1 Mar - Run 800m, 30 Med Ball Clean, Run 600m, 20 Med Ball Clean, Run 400m, 10 MedBall Clean, Run 200m, 5 Med Ball Clean
Games WOD #2 is released to the world at 10:30am Thursday. We will do it Friday with a chance to repeat it, for a better score, at Sunday Open Gym. Get ready to muster up the excitement, fear and encouragement that we had for WOD #1!!
Tuesday 28 Feb - 3 Rnds - 6 Power Snatch (40/30), 12 Ring Dip, 24 Double Under
Strength - OverHead Squat
Monday 27 Feb - 5min AMRAP #1 - 10 Max effort pulls on Rower, 10 SitUps. #2 - 10 KettleBell Swing (32/24), 10 KettleBell Sumo DeadLift HighPull (32/24). #3 - 10 Thruster (40/30), 10 Box Jump. #4 - 10 PullUps, 10 PushUps
Each AMRAP is 5 Minutes. There is a 2min rest between each. Score is total reps (row is for calories).
If you have not yet registered your burpee score on the CrossFit Games site do it now, they have to be in by 10am monday morning.
Sunday 26 Feb - 'Open Gym' - 2-4pm
If you have not done Games WOD #1 yet get it done during Open Gym. If you have done this WOD don't forget to create a profile on the CrossFit Games website and enter your score, time is running out!
Alternatively if you going in the Weightlifting Comp next weekend come in to practice your lifts and work out your start weights
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