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WOD - Monday 16th May 2016

16/5/2016

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Masters League 16ML.4
​
HERO
15min Continuous Clock

A) 12min AMRAP
21 Front Squats 50/40kg
21 Bar Facing Burpees
60 Double Unders
15 Front Squats 50/40kg
15 Bar Facing Burpees
80 Double Unders
9 Front Squats 50/40kg
9 Bar Facing Burpees
100 Double Unders

In remaining time complete ME Ring Muscle Ups

B) 3min AMRAP
Squat Clean Ladder
5 Reps 60/40kg
5 Reps 70/50kg
5 Reps 80/60kg
5 Reps 90/70kg
5 Reps 100/80kg
​5 Reps 110/90kg

If you can complete 5 reps at each weight you can continue to increase the weight by 10kg untl the time runs out.

WARRIOR
15min Continuous Clock

A) 12min AMRAP
21 Front Squats 45/35kg
21 Bar Facing Burpees
60 Double Unders
15 Front Squats 45/35kg
15 Bar Facing Burpees
80 Double Unders
9 Front Squats 45/35kg
9 Bar Facing Burpees
100 Double Unders

In remaining time complete ME C2B Pull Ups

B) 3min AMRAP
Squat Clean Ladder
5 Reps 50/30kg
5 Reps 60/40kg
5 Reps 70/50kg
5 Reps 80/60kg
5 Reps 90/70kg
5 Reps 100/80kg

If you can complete 5 reps at each weight you can continue to increase the weight by 10kg untl the time runs out.
SOLDIER
15min Continuous Clock

A) 12min AMRAP
21 Front Squats 40/30kg
21 Bar Facing Burpees
90 Skips
15 Front Squats 40/30kg
15 Bar Facing Burpees
120 Skips
9 Front Squats 40/30kg
9 Bar Facing Burpees
150 Skips
​
In remaining time complete ME Jumping Pull Ups

B) 3min AMRAP
Squat Clean Ladder
5 Reps 40/30kg
5 Reps 50/40kg
5 Reps 60/50kg
5 Reps 70/60kg
5 Reps 80/70kg
5 Reps 90/80kg

If you can complete 5 reps at each weight you can continue to increase the weight by 10kg untl the time runs out.
 TOTAL REPS = 
21-15-9 (FRONT SQUATS&BURPEES) + SKIPS + MU/C2B/JUMPING PULL UPS + SQUAT CLEANS
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