The Battle over Red Lands Workouts

WOD 1 (Power/Technique):

Complete as many reps as possible in 10 minutes of the following:

Pushup to Clean

Snatch

1-1, 2-2, 3-3, 4-4, etc.

Score is total reps completed.



Rx’d (135/83)

Scaled (115/73)

Masters 40-49 (115/73)

Masters 50+ (95/63)



WOD 2 (Guts):

Complete as many reps as possible in 10 minutes of the following:

Buy in: Row 1000m

then,

Max rep Thrusters

5 Burpee penalty for dropping kettlebells above the knees.

Score is total reps completed.



Rx’d (Kettlebells - 53’s/35’s)

Scaled (Dumbbells - 40’s/25’s)

Masters 40-49 (Dumbbells - 40’s/25’s)

Masters 50+ (Barbell - 75/45)



WOD 3 (Strength/Speed):

Chest to Abmat Kettlebell Pushup

Chest to Bar Pullups

Suicide Run

21-15-9 reps for time. Ten minute time cap.

(Chest must touch bar. Butterfly pullups are not allowed in any division)



Rx’d - Chest touches bar Pullups

Scaled - Chin above bar Pullups

Masters 40-49 - Chin above bar Pullups

Masters 50+ - ***Hand-release pushups, Chin above bar Pullups