RxIt Winter Series 2014 – Workout Of The Week 3
WOW 3 consists of 2 scoring opportunities within 17min with a 5min 3 max efforts and a 10min AMRAP. The workout has 4 different levels. Each scoring opportunity can be performed on a different level. Download the scorecard.
All score submissions are done online. No emailed score submissions will be accepted. All scores should be submitted by Monday 23 June at 1pm Johannesburg / 9pm Sydney.
WOW 3.1 – 5min 3 Max Efforts
The competitor will have 5 minutes to complete 3 attempts to achieve as many REPS as possible. The minimum score requirement for WOW 3.1 is 15 reps.
Prescribed levels the WOW 3.1 can be completed on:
Rx: Chest to Bar Pull Ups
L1: Pull Ups
L2: Band Assisted Pull Ups
L3: Ring Rows
SCORE: TOTAL REPS FROM 3 EFFORTS
WOW 3.2 – 10min AMRAP
The competitor will have 10 minutes to complete as many reps as possible. The minimum score requirement for WOW 3.2 is 30 reps.
Prescribed levels the WOW 3.2 can be completed on:
Rx: 5 HSPU’s, 10 Overhead Static Lunges Alternating Left and Right 50/35kg, 15 Toes to Bar
L1: 5 Hand Release Push Ups, 10 Overhead Static Lunges Alternating Left and Right 40/25kg, 15 Knees to Elbows
L2: 5 Hand Release Push Ups, 10 Front Rack Static Lunges Alternating Left and Right 40/25kg, 15 Sit Ups
L3: 5 Hand Release Ladies Push Ups, 10 Front Rack Static Lunges Alternating Left and Right 30/15kg, 15 Sit Ups
SCORE: REPS COMPLETED
Those joining at PBM on Saturday Registration starts at 8.30 am so we can strart at 9am.
Thanks hope to see you all join us on a fun day out.