Firebreather
AMRAP - Time cap 24 minutes
WOD 1
16 x 20 unbroken DU’s
48 Partner Deadlift 140kg
48 Synchro HSPU
-
12 x 20 unbroken DU’s
36 Partner Deadlift 140kg
36 Synchro Strict HSPU
-
8 x 20 unbroken DU’s
24 Partner Deadlift 140kg
24 Synchro Deficit HSPU
-
then AMRAP
9 Partner Deadlift 140kg
15m Handstand Walk
21 Synchro Burpee over the line
Regular
AMRAP - Time cap 24 minutes
WOD 1
240 DU’s
48 Partner Deadlift 100kg
48 Partner Handrelease Push-up
-
180 DU’s
36 Partner Deadlift 100kg
36 HSPU + 1 Athlete in HS Hold
-
120 DU’s
24 Partner Deadlift 100kg
24 Synchro HSPU
-
then AMRAP
9 Partner Deadlift 100kg
15m Assisted Handstand Walk
21 Synchro Burpee over the line
Rookie
AMRAP - Time cap 24 minutes
WOD 1
16 x 20 unbroken Single Under
48 Partner Deadlift 60kg
48 Handrelease Push-up on knees
-
12 x 20 unbroken Single Under
36 Partner Deadlift 60kg
36 Handrelease Push-up
-
8 x 20 unbroken Single Under
24 Partner Deadlift 60kg
24 Partner Handrelease Push-up
-
then AMRAP
9 Partner Deadlift 60kg
15m Bear Crawl
10 Synchro Burpee over the line