INDY - WOD 1 - “Triple Threat”
In 2:30 min each
20 Calorie Row
12 Burpee Box Jump Overs
-Max Alt Dumbbell Snatch in remaining time
:30 sec Rest
20 Calorie Row
20 Alt Dumbbell Snatch
-Max Burpee Box Jump Overs in remaining time
:30 sec Rest
20 Alt Dumbbell Snatch
12 Burpee Box Jump Overs
-Max Calorie Row in remaining time
Weights:
RX - DB 70/50 lbs
Intermediate/Masters - DB 50/35 lbs
Scaled/Teens - DB 35/25 lbs
Box Height:
RX - 24/20 inches
Intermediate/Masters - 24/20 inches
Scaled/Teens: 24/20 inches
Workout Description:
The athlete will start on the rower, hands off the handles. At 3-2-1-Go the athlete will begin rowing. After completing all 20 calories, the athlete will move to the box. There the athlete will perform 12 Burpee Box Jump Overs. Scaled athletes can choose to step over the box. The athletes must face the box and their chest must touch the ground during the burpee. Both feet must make contact on top of the box for Jumps and Step Overs. The athlete must step off the box. No rebounding is allowed. The rep is good when both feet are on the other side of the box. Once all 12 reps are completed, the athlete will do as many Alternating Dumbbell Snatches as possible in the remaining time. Both heads of the dumbbell must touch the ground and the dumbbell must move in one motion overhead to a locked out position for the rep to count. At 2:30 min the athlete will rest.
After 30 sec of Rest, the athlete will start back on the rower. At 3-2-1-Go, the athlete will perform 20 calories on the rower. Then the athlete will move to the dumbbell and complete 20 Alternating Snatches. In the remaining time the athlete will then perform as many Burpee Box Jump Overs as possible. The rep is only good when both feet are on the ground after the Jump Over. The athlete will then rest 30 sec.
For the last round the athlete will start at the Dumbbell. At 3-2-1-Go the athlete will pick up the dumbbell and perform 20 alternating Dumbbell Snatches. Then the athlete will move to the box and perform 12 Burpee Box Jump Overs. In the remaining time the athlete will row for max calories until the 2:30 min time is completed.
Score is total reps combined of all three rounds.
------------------------------------------
TEAM - WOD 1 - “Double Trouble”
AMRAP in 10 min
Part A:
2 Athletes:
Max Calorie Row - one rowing at a time
Part B:
2 Athletes:
20 Synchro Alternating Dumbbell Snatch
12 Synchro Burpee Box Over
Rotate Teams after 1 Round of Snatches and Burpee Box Jump Overs.
Weight:
RX - Dumbbells 70/50 lbs
Intermediate/Masters - Dumbbell 50/35 lbs
Scaled/Teen - 35/25 lbs
Box Height:
RX - 24/20
Intermediate/Masters - 24/20
Scaled/Teens: 24/20
Workout Description:
Two athletes will start on Part A on the rower. One athlete will row and one athlete will rest. The athletes can switch at any time. Part B will start with 2 athletes working on the AMRAP. At 3-2-1-Go one athlete will begin rowing while one rests and the other two athletes will begin the Synchro Alternating Dumbbell Snatches. Both heads of the dumbbell must touch the ground and in one motion achieve full lock out position overhead. The synchronization is overhead. The dumbbells must be locked out overhead together for the rep to count. Once all 20 reps are completed,the athletes will move to the box and perform 12 Box facing Burpee Box Jump Overs. The synchronization is in the bottom of the burpee when both chests are touching the ground. After completing the Burpee Box Jump Overs the athletes will switch with the rowing athletes.
The two athletes on the rower will move to the Dumbbells for Snatches. The athletes will keep switching between rowing and the AMRAP until the 10 min are over.
The athletes must stay in the same pairs throughout the whole workout. There are two scores for this workout. Part A is total Calories and Part B is as many reps as possible.
