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Friday, 18 July 2014

THE GREENLYN FUN TEAM WOD DAY: Mixed Male and Female Teams WOD 3

WOD 3
WOD 3.1 13min AMRAP (As Many Reps As Possible)
14 Burpees (15cm out of reach target)
14 Clean and Jerk (60/40) // Floor to shoulders - Clean (50/30)
14 Toes 2 Bar // MB Sit Ups (7.5/5kg)
*One Person moves at a time, total reps of each exercise must be completed before moving on to the next exercise/round.
WOD 3 Movement Standards:
RX+Scaled: Burpees (15cm out of reach target)
*Chest must come to contact to floor. *Both hands must touch at the same time the target out of standing reach. *If athlete fails to touch the target, or with both hands at same time. Athlete can just repeat the jump and not the whole movement.

(Video Link: http://youtu.be/OM1PCMG0Ro8 ) RX: Clean and Jerk
*RX: Men: 60kg / Ladies 40kg
*Weight starts from floor, weight is then pulled onto shoulders to the front rack position. *Then press the above the to a overhead position with the bar being directly above your heels and in arms are inline with your ears.
*The next repetition will start with the weight on the floor.

(Video Link: http://youtu.be/m3Z9evzNZNs ) Scaled: Clean
*Scaled: Men 50kg / Ladies 30kg
*Weight starts from floor, weight is then pulled onto shoulders to the front rack position to complete the repetition.
*The next repetition will start with the weight on the floor.


RX: Toes 2 Bar RX: Toes 2 Bar - From hang position from the pull up bar with your feet hanging directly underneath or behind bring your feet to both physically touch the bar between your hands at the same time.
(IN SAME VIDEO) Scaled: Medicine Ball Sit Ups
*Men: 7.5kg / Ladies: 5kg *MB starts behind your head touching the floor, then using your arms you raise it up and touch the floor in front of your feet. Bring it back to behind your head to start your next repetition.