2018 RCF Baseline - RETEST
( 30-MIN 6:4:20 )
PART 1 (Starts at 00:00)
- 90 SEC Max Sit Ups
- 90 SEC Max Jumping Air Squats
- 90 SEC Max Plate Burpees
- 90 SEC Max Jumping Lunges
- REST 4 MINUTES, THEN...
PART 2 (Starts at 10:00)
- 200m RUN @ ( 10/15/20/25 )
AMRAP of...
- 20 Plate Burpees
- 20 Goblet Plate Squats
- 20 Plate Russian Twist (PER SIDE)
- 20 OH Plate Lunges
S (25/10) - Rx (35/25) - Rx+ (45/35)
Score = Total Reps Part 1
Score = Total Reps Part 2
Partner WOD : 50-40-30-20-10 For Time!
- Synchro Abmat Sit Ups
- DBall Bear Hug Lunges (100/70)
- DBall Over the Shoulder (100/70)
STRENGTH : 5-4-3-2-1-1-1+ FQ!
- Push Jerks (Climbing)
WOD : 21-18-15-12-9-6-3 FT!
- Thrusters (95/65) +(115/80)
- Pull Ups
17.1 WOD : For Time...
- 10 1-Arm Dumbbell Snatches (50/35)
- 15 Burpee Box Jump Overs (24/20)
- 20 1-Arm Dumbbell Snatches (50/35)
- 15 Burpee Box Jump Overs (24/20)
- 30 1-Arm Dumbbell Snatches (50/35)
- 15 Burpee Box Jump Overs (24/20)
- 40 1-Arm Dumbbell Snatches (50/35)
- 15 Burpee Box Jump Overs (24/20)
- 50 1-Arm Dumbbell Snatches (50/35)
- 15 Burpee Box Jump Overs (24/20)
STRENGTH : 10-MIN To Complete
1-2-3-4-5-6-7-8-9-10
- Unbroken Front Squats (65%)
WOD : 16-MIN AMRAP
** EVERY 4 MIN... ** [@ 0/4/8/12]
- 20 OH Plate Jumping Lunges (45/35)
- 200m RUN
- Then, Max Toes To Bar
** 30 SEC REST **