Wednesday 4 July

RxIt Winter Series 2014 – Workout Of The Week 1

WOW 1 is a 7min AMRAP with 4 different levels and 2 scoring opportunities within the workout.

WOW 1.1 – 7min AMRAP

The competitor will have 7 minutes to complete as many REPS as possible. This will be the score for WOW 1.1. The mimimum score on this workout is 42 reps, thus 1 completed round. If a full round cannot be completed, it is recommended that the competitor scale to the next level and restart the workout.

Prescribed levels the workout can be completed on:
Rx: 7 Bar Muscle Ups, 14 Squat Clean Thrusters (60 / 40 kg), 21 Double Unders
L1: 7 Chest to Bar Pull Ups, 14 Squat Clean Thrusters (50 / 30 kg), 21 Double Unders
L2: 7 Pull Ups, 14 Squat Clean Thrusters (40 / 20 kg), 21 Single Unders
L3: 7 Assisted Pull Ups, 14 Squat Clean Thrusters (30 / 15 kg), 21 Single Unders
SCORE: REPS

WOW 1.2 – Time Taken To Complete Round 1

Within the workout, the time taken to complete round 1 should be noted. This will then be the score to submit for WOW 1.2. The maximum allowable time for this scoring opportunity is 06:59 as at least 1 round has to be completed.

SCORE: TIME TO COMPLETE ROUND 1

THEN

EMOM 10min
8 Wall balls
5 Ring dips

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