WARMUP/MOBILITY
Big dynamic stretch
WOD A
Start on either WOD A or B but you must complete both. There is a 12 min cap on both of the workouts, your second workout will begin at the 20 min mark.
2015 Games – Masters/Teens Triplet
40 GHD Situps
10 Bar Muscle Ups
50m Sandbag Run
32 GHD Situps
8 Bar Muscle Ups
50m Sandbag Run
24 GHD Situps
6 Bar Muscle Ups
50m Sandbag Run
Masters 50-54, Masters 55-59, Masters 60+ and Teens 14-15
—
For time:
24 GHD sit-ups
12 chest-to-bar pull-ups
50-meter sandbag run
18 GHD sit-ups
9 chest-to-bar pull-ups
50-meter sandbag run
12 GHD sit-ups
6 chest-to-bar pull-ups
50-meter sandbag run
WOD B
2015 Games – Masters/Teens Double Hanger
100 Double Unders
7 Hang Power Clean & Jerks 185/115lb
Masters 50-54
3 rounds for time of:
100 double-unders
7 hang power clean and jerks 165/105lb
—
Masters 55-59
3 rounds for time of:
70 double-unders
7 hang power clean and jerks 135/95lb
—
Masters 60+ and Teens 14-15
3 rounds for time of:
50 double-unders
7 hang power clean and jerks 135/95lb
—
Teens 16-17
3 rounds for time of:
70 double-unders
7 hang power clean and jerks 185/115lb
