In House Throw Down
WOD 1
RX
With a 14 minute clock
Minute 0 to 12
50 Burpees over the bar for time. With remaining time both athletes establish a 3 rep max hang power clean. 1 bar per team. The combined total weight for both athletes is your score.
From minute 12 to 14 max box jump overs(24,20)(Box step overs allowed.) Every box jump over is worth 1 lb towards your combined 3 rep hang clean total.
*There are two scores for this workout. The burpees for time and the combined 3 rep power clean for both athletes.
Scaled:
With a 14 minute clock
Minute 0 to 12
30 Burpees over the bar for time. With remaining time both athletes establish a 3 rep max hang power clean. 1 bar per team. The combined total weight for both athletes is your score.
From minute 12 to 14 max box jump overs (20) (Box step overs allowed.) Every box jump over is worth 1 lb towards your combined 3 rep hang clean total.
*There are two scores for this workout. The burpees for time and the combined 3 rep power clean for both athletes.
WOD 2
KB DT
AMRAP 10
RX:
12 Double KB Sumo Dead lifts (53,35)
9 Single 1 arm KB Russian swings. (53,35)
6 Single 1 arm KB shoulder to over head. (53,35)
Partners must complete all the reps in the movement before you can switch. Switch as you like.
*Total reps is your score.
Scaled:
AMRAP 10
12 Double KB Sumo Dead lifts (35,26)
9 Regular Russian swings. (35,26)
6 Single 1 arm KB shoulder to over head. (35,26)
Partners must complete all the reps in the movement before you can switch. Switch as you like.
*Total reps is your score.
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