11/3/14...WOD

Warm up:TC Skill/Strength:

  • 20 MINS to Find 1 RM Front Squat

WOD:

Luring #9---Repeat of The Capacity Test

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.

  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups
  • 1 Minute Rest
  • 2 Minutes of Back Squats
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead

Movement Details - Men

Level III (3) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Chest to Bar Pull Ups 1 Minute Rest 2 Minutes- 165 lb Back Squat 1 Minute Rest 1 Minute- 135 lb Shoulder to Overhead
Level II (2) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Pull Ups 1 Minute Rest 2 Minutes- 115 lb Back Squat 1 Minute Rest 1 Minute- 95 lb Shoulder to Overhead
Level I (1) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Jumping Pull Ups 1 Minute Rest 2 Minutes- Air Squats 1 Minute Rest 1 Minute- 65 lb Shoulder to Overhead

Movement Details - Women

Level III (3) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Chest to Bar Pull Ups 1 Minute Rest 2 Minutes- 115 lb Back Squat 1 Minute Rest 1 Minute- 95 lb Shoulder to Overhead
Level II (2) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Pull Ups 1 Minute Rest 2 Minutes- 80 lb Back Squat 1 Minute Rest 1 Minute- 65 lb Shoulder to Overhead
Level I (1) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Jumping Pull Ups 1 Minute Rest 2 Minutes- Air Squats 1 Minute Rest 1 Minute- 45 lb Shoulder to Overhead