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Legitimus, here is the 3rd WOD. You will all do great and will have a great time!
WOD #3: “The Ice Pick”
Partner Row 1000 meters (may split however the team wants)
Then 5 Rounds:
6 Clean and Jerks 65lb/95lb (full squat clean)
6 Bar over Burpees
12 Dumbbell Snatches 30lb/50lb
The teams may split these movements each round however they want but each partner must do at least 1 of each movement each round. Clean and Jerk Standard: Full squat clean below parallel, jerk may be split or push, must lock out and show control for rep to count. Burpee Standard: Chest must touch the floor each rep. Bar Jump Over Standard: 2 footed jump and 2 footed landing. Dumbbell Snatch Standard: Must start at the floor and lock out overhead to count the rep, alternate hands each rep, both sides of DB must touch the floor between reps.
Legitimus, this is a super fun, friendly in house competition. Have fun with it. Each team will complete 3 WOD's. The top 5 Female teams and the top 5 Male teams will compete in a 4th and final WOD to determine the winner. Choose a same gender partner to team up with and register at https://www.eventbrite.com/e/snowball-fight-tickets-41979151773
Here are the first 2 WODS:
WOD #1: “The Defroster”
AMRAP 8 Minutes (tag team style)
8 Bumper Burpees 25lb/45lb
8 Box Jumps 20”/24”
Partner #1 completes a round, tags partner #2 and partner #2 completes a round. The partner not working must hold a plank, if the partner comes out of the plank the working partner must stop. Bumper burpee standard: Chest must touch the plate and the plate must lock out overhead for the rep to count. Box jump standard: Two feet on the box, hips must open for the rep to count.
WOD #2: “Snowballs Deep”
AMRAP 5 Minutes
10 Wallballs 12lb/14lb
Overhead Lunges 25lb/45lb
Partner #1 does 10 wallballs while partner #2 does overhead lunges, then switch. Your score is the total of lunges. Wallball standard: below parallel and ball must touch the wall on or above the black line for women and the silver line for men. Lunge Standard: Plate must be locked out overhead and knee must touch the ground for rep to count.
Stay tuned for WOD #3.........