October 13 2016

Posted by on Oct 12, 2016 in WOD's | Comments Off

Accumulate 2 minute holds in each of the following positions:
Plank
Handstand
Ring locked out position
*you must complete the full two minutes before moving on to a new position.  Rest 2 minutes between positions.
3X15 Barbell Rollouts (use large bumpers)
9 minutes to complete the following with a partner:
100 Wallballs 20/14
50 Clusters 115/75 
With remaining time as many DU as possible
**If you are competing in the throwdown, you may use your divisions specific requirements.
Below are the Wodfest requirements

WOD #1…
RX
Partner 9 Min AMRAP: Split reps however you choose
100 WB to 12/10 ft target (20/14) 
50 Clusters (135/95)
ME DU’s RX
*score is total reps


SCALED
Partner 9 Min AMRAP: Split reps however you choose
100 WB to 10/9 ft target (20/14)
50 Clusters (95/65)
ME Single Jumps for remaining time
*score is total reps

MASTERS
Partner 9 Min AMRAP: Split reps however you choose
100 WB to 10/9 ft target (14/10)
50 Clusters (75/45)
ME Single Jumps for remaining time
*score is total reps

*Clusters=Squat Clean Thruster

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109