WOD on Water 2018 - Mixed Sex pairs

WOD 1- Pick me up

For time:

  • 15 x sandbag to shoulder (60kg / 40kg)

  • 50m swim (both athletes swim)

  • 10 x sandbag to shoulder (60kg / 40kg)

  • 50m swim (both athletes swim)

  • 5 x sandbag to shoulder (60kg / 40kg)

  • 50m swim (both athletes swim)

*on each swim both athletes pick up a plate from bottom of pool (15kg / 10kg) and lift above surface.

** athletes can split sandbag reps between them as they see fit.

*** 10 minute time cap

WOD 2 - I’m a CrossFitter, get me out of here

For time:

Complete 6 rounds (3 rounds each)

  • 10 DB Thrusters (17.5kg / 10kg)

  • 25m swim

  • 5 pool muscle ups

*10 minute time cap

WOD 3 - 300

For time:

  • 100m swim

  • 100 cal bike

  • 100m swim

*athletes must split swim equally

** 10 minute time cap

WOD 4 - SWAMRAP

AMRAP 12 minutes:

  • 100m swim

  • 20 hand release down ups

  • 30 ALT DB snatch (17.5kg / 10kg)

  • 40 ab mat sit ups

  • 50 plate GTOH (15kg / 10kg)

*athletes can split reps as necessary