WOD

Mock Competition

Metcon
The BoxLife Chipper (Time)
Individual
10 Minute Time Cap
25 Wall Balls
20 Power Cleans
15 Kettlebell Swings
25 Chest-to-Bar Pull-ups
15 Kettlebell Swings
20 Power Cleans
25 Wall Balls
_______________________
Rx
Wall Ball: 20/14, Cleans:135/95, Kettlebell: 70/53
Intermediate
Wall Ball: 20/14, Cleans: 115/80, Kettlebell: 53/35
Pull-ups Instead of Chest-to-Bar
Scaled
Wall Ball: 14/10, Cleans: 95/65, Kettlebell: 35/25
Hand-release Push-ups Instead of Chest-to-Bar
The Three (Time)
Individual
10 Minute Time Cap
21-15-9
Deadlifts
Over-the-Bar Burpees
Toes-to-Bar
_______________________
Rx
Deadlift: 225/155
Intermediate
Deadlift: 205/140
Scaled
Deadlift: 135/95
Knees-to-Midline Instead of Toe-to-Bar
The BoxLife AMRAP (Time)
Individual
9 Minute AMRAP
6 Thrusters
9 Box Jump Overs
9 Thrusters
9 Box Jump Overs
12 Thrusters
9 Box Jump Overs
Continue this pattern, adding 3 reps to the thrusters on every round.
_______________________
Rx
Thrusters: 115/80, Box Jump Overs: 30/24
Intermediate
Thrusters: 85/55, Box Jump Overs: 24/20
Scaled
Thrusters: 65/45, Box Jump Overs: 24/20*
*Step-ups Allowed

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