Grand Final Public Holiday WOD
2 Teams will battle it out
Crows V Tigers
4 x 20min Quarters
1st Qtr
400m Run + 100 Double Under Buy In
Then AMRAP of
10 Deadlifts 80/60/40 (only 1 bb set up for the whole team)
20 Push Ups
Each completed round = 1 Team Goal
Rest 3 min
2nd Qtr
800m Run Buy in
Then AMRAP of
10 Pull Ups
20 Sit Ups
Each completed round = 1 Team Goal
Rest 3 min
3rd Qtr
400m Run + 100 DU Buy in
Then AMRAP of
10 S2O 40/30/20
10 Box Jump Overs
Each completed round = 1 Team Goal
Rest 3 min
4th Qtr
800m Run Buy in
Then AMRAP of
10 Burpees
40m Farmers Carry 2x32kg KB / 24/16
**Interchange player from each team on air bike for 20 cals each alternating team members
**Every 10 cals = 1 point added to your teams score.
All scores following each completed AMRAP must be run to the centre whiteboard to be recorded.
2 Teams will battle it out
Crows V Tigers
4 x 20min Quarters
1st Qtr
400m Run + 100 Double Under Buy In
Then AMRAP of
10 Deadlifts 80/60/40 (only 1 bb set up for the whole team)
20 Push Ups
Each completed round = 1 Team Goal
Rest 3 min
2nd Qtr
800m Run Buy in
Then AMRAP of
10 Pull Ups
20 Sit Ups
Each completed round = 1 Team Goal
Rest 3 min
3rd Qtr
400m Run + 100 DU Buy in
Then AMRAP of
10 S2O 40/30/20
10 Box Jump Overs
Each completed round = 1 Team Goal
Rest 3 min
4th Qtr
800m Run Buy in
Then AMRAP of
10 Burpees
40m Farmers Carry 2x32kg KB / 24/16
**Interchange player from each team on air bike for 20 cals each alternating team members
**Every 10 cals = 1 point added to your teams score.
All scores following each completed AMRAP must be run to the centre whiteboard to be recorded.
