5-6JUN18: Design A WOD Winners!

https://photos.app.goo.gl/DZMjr8bqFKJy3dcA8

ZERO PERIOD (FEMALE):
“Find the 5” by Emma A.
AMRAP 15:
-150m Run
-5 KB Swings
-15 Lateral Plyo-Skiers (1L + 1R = 1 Rep)
-5 Hg. Knee Raises

ZERO PERIOD (MALE):
“All Over” By Joshua S.

“All Over” by Joshua S.

ALPHA VERSION:
But-In: 200m Row
+
10RFT:
-150m Run
-5 Squats
-5 Jumping Pull-Ups
-3 H.R. Push-Ups
-5 Box Jumps
+
Cash-Out: 200m Row
——–
BRAVO VERSION:
But-In: 150m Row
+
10RFT:
-100m Run
-3 Squats
-3 Jumping Pull-Ups
-2 H.R. Push-Ups
-3 Box Jumps
+
Cash-Out: 150m Row

1ST PLATOON:
“Double Helix” by Ben S.
For Time:
-10 KB Deadlifts + 1 Burpee
-100m Run
-9 KB Deadlifts + 2 Burpees
-8 KB Deadlifts + 3 Burpees
-100m Run
-7 KB Deadlifts + 4 Burpees
-6 KB Deadlifts + 5 Burpees
-100m Run
-5 KB Deadlifts + 6 Burpees
-4 KB Deadlifts + 7 Burpees
-100m Run
-3 KB Deadlifts + 8 Burpees
-2 KB Deadlifts + 9 Burpees
-100m Run
-1 KB Deadlifts + 10 Burpees

2ND PLATOON:
“Dunham” by Gaby P.
AMRAP 13:
-150m Run
-3 Burpee Broad Jumps
-4 Dynamic Step-Ups (4L + 4R)
-5 Slam Balls
-4 Jumping Pull-Ups

3RD PLATOON:
“The Final WOD” by Daliyah J.
AMRAP 15 min:
Buy-In: 150m Run
+
-1 Cal Row*
-1 Squat*
-1 KB Swing*
-Jumping Pull-Up*

*Ascending Rep Scheme (Add 1 rep each round)

4th PLATOON:
“Perserverance Test” By Aaron S.
AMRAP 18:
-10 Burpees
-400m Run
-12 Hanging Knee Raises
-15 KB Deadlifts
-400m Backwards Run

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