WOD On Water 2019 - Same Sex pairs
WOD
Part A
In 3 mins:
Max DB Clusters (15/10kg)
Rest 1 min
Part B
In 3 mins:
2 x 50m Swim
Rest remainder of 3 minutes
Rest 1min
Part C
In 3 mins:
20 x Syncro DB Snatch (15/10kg)
15 x Syncro Sit Ups
10 x Syncro Down Ups
In remaining time max metres holding on to a woggle between them
WOD 2
In 7 mins:
Complete 6 rounds:
8 x Wall Ball (9kg/7kg)
1 x Jump in & climb out
In remaining time max metres Ski
WOD 3
For time:
2 rounds:
20 x Goblet Squats (20kg/15kg)
20 x Hand Release Push Ups
Take plate to middle of pool, swim to end, swim back to plate, push along the pool floor back to start
20 x Plate Ground To Overhead (15kg/10kg)
20 x Hand Release Push Ups
Take plate to middle of pool, swim to end, swim back to plate, push along the pool floor back to start
WOD 4
For time:
Buy In
25m swim each (to middle and back YGIG)
3 rounds You Go I Go:
5 x pool muscle ups
10 x air squats
5 x burpee DB clean and jerk (20kg/15kg)
25m swim each (to middle and back YGIG)
3 rounds You Go I Go:
5 x pool muscle ups
10 x air squats
5 x burpee DB clean and jerk (20kg/15kg)
Cash Out
25m swim each (to middle and back YGIG)