WOD 5.14.16

CrossFit Silos – CrossFit

Warm-up

Metcon

CIVIL WAR (4 Rounds for reps)

In Keeping with the HERO WOD’s, this one is going to be revealed this year at Heroes VS Villains World Wide WOD

RX+ Loads = 135/95, 2 pood/1.5 pood (RX for comp)

RX Loads = 95/65, 1.5 pood/1 pood (OPEN for comp)

“The Training”

8 Minute AMRAP of

21 Synchronized Burpees (plate facing)

15 Wall Ball Passes (off the wall at 9′) 20/14

9 Synchronized Thrusters

(each round is 45 reps)

Rest 2 minutes

“The Attack”

7 Minute AMRAP of

Alternate Athletes Every Complete Round

5 Box Jump Overs

5 Snatch

5 KB Swings

Rest 2 Minutes

“The Aftermath”

6 Minute AMRAP of

Partner A – 12 Dead-lifts

Partner B – 10 Front Squats

Partner A – 8 Toes to Bar

Partner B – 6 Pull-ups (C2B R+)

Partner B continues to the Deadlifts and they switch duties every round

Rest 2 Minutes

“Revenge”

5 Minute AMRAP

Split however you want

6 Sit-ups

5 Power Cleans

4 Push-ups

32 total minutes of WORK

Leave a Reply

*

captcha

Please enter the CAPTCHA text