Thursday 21 November

RxIt Summer Series 2013 – Workout Of The Week 4 For Scaled

WOW 4.1

AMRAP in 3 minutes
Wall ball 2-for-1’s, Men 7.5kg
Wall ball 2-for-1’s, Women 5kg

SCORE: REPS

1 MINUTE TRANSITION TO WOW 4.2

WOW 4.2

4 Rounds
15 Hand Release Push Ups
10 Hang Power Cleans, Men 50kg / Women 30kg
10 Reverse Burpees
10 Minute time cap

SCORE: TIME (each rep not completed carries a 1 second time penalty)

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RxIt Summer Series 2013 – Workout Of The Week 4 For Rx (Elite)

WOW 4.1

300 Double unders
3 Minute time cap

SCORE: TIME (each rep not completed carries a 1 second time penalty)

1 MINUTE TRANSITION TO WOW 4.2

WOW 4.2

4 Rounds
15 Ring Dips, ring height from the floor to the bottom of the rings 130cm minimum
10 Hang Power Cleans, Men 90kg / Women 55kg
20 Rolling Pistols, alternating 10 left & 10 right
12 Minute time cap

SCORE: TIME (each rep not completed carries a 1 second time penalty)

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