Masters Legends

WOD 1 - This is a 2 part workout with 2 seperate scores.

On a 12 Minute running clock:

Part A

3 rounds for time:

400/300m Row

10 Burpees Over Rower

20 wall balls (9/6kg)

Part B starts as soon as Part A is completed.

WOD 1

PART B (12 minute running clock continued from Part A)

After completion of Part A:

Max Assault Bike calories in remaining time.

WOD 2 - This is a 2 part WOD with 2 seperate scores.

Part A

9 Minute AMRAP

1 round of DT @ 52.5/35kg

20 Box Jump Overs (24/20")

2 rounds of DT

20 Box Jump Overs

3 rounds of DT

20 Box Jump Overs

4 rounds of DT

20 Box jump overs

(Continue adding 1 round of DT until the 9 minute mark).

DT = 12 Deadlifts + 9 Hang Power Cleans + 6 STOH

Step overs are permitted.

1 Minute rest before the start of Part B

WOD 2

Part B

In a 5 minute window each athlete to establish a max weight for the following:

1 Clean + 1 Hang Clean

(Squat, power cleans or a combination of both are permitted).

WOD 3

For Time:

15 Toes To Bar

15 Synchro DB Hang Snatch

30 Double Unders 

12 Toes To Bar

12 Synchro DB Hang Snatch

24 Double Unders

9 Toes To Bar

9 Synchro DB Hang Snatch

18 Double Unders

6 Toes To Bar

6 Synchro DB Hang Snatch

12 Double Unders

7 Minute Time Cap

(Single unders are permitted. 2 single unders = 1 double under)

DB weight:

Female = 15/10kg

Male = 22.5/15kg

WOD 4

12 Minute AMRAP

20 calorie C2 Bike

10 Synchro Overhead Plate Lunges 

20 Pull Ups

10 Thrusters (35/25kg)

Plate weight:

Female = 15/10kg

Male = 20/15kg