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« "Chipping Away Cancer"- Heat Assignments | Main | F@CK CANCER Event »
Tuesday
Jun182013

"Chipping Away Cancer" WODs

TEAM WOD

  • Rotate rounds between partners. 
  • Score is total number of reps completed.
  • WOD will be 15-minutes (including 1-minute rest/transition) from start to finish.

Advanced 
In Teams of Two, Complete:
7-Minute AMRAP of:
3 Burpees
5 Pull Ups
7 Air Squats 

Rest 1-Minute (transition time)

7-Minute AMRAP of:
7 Hang Power Clean (85/115)
5 Front Squat
3 Shoulder to Overhead 

Intermediate
In Teams of Two, Complete:
7-Minute AMRAP of:
3 Burpees
5 Jumping Pull Ups
7 Air Squats 

Rest 1-Minutes

7-Minute AMRAP of:
7 Hang Power Clean (65/95)
5 Front Squat
3 Shoulder to Overhead 

Beginner
In Teams of Two, Complete:
7-Minute AMRAP of:
3 Burpees
5 Jumping Pull Ups or Ring Rows
7 Air Squats 

Rest 1-Minute

7-Minute AMRAP of:
7 Kettlebell Swing
5 Goblet Squat (or Air Squat)
3 Shoulder to Overhead (dumbbell or PVC) 

INDIVIDUAL WOD

  • 12-Minute cut off. 
  • If you finish before the 12-minute cut off, begin a second round. 
  • Score is total number of reps. 

Advanced
10 Pull Ups
20 Hang Power Clean (85/115)
30 Shoulder to Overhead (85/115)
40 Front Squat (85/115)
50 Burpees 

Intermediate
10 Jumping Pull Ups
20 Hang Power Clean (65/95)
30 Shoulder to Overhead (65/95)
40 Front Squat (65/95)
50 Burpees 

Beginner
10 Jumping Pull Ups or Ring Rows
20 Kettlebell Swings (Russian)
30 Shoulder to Overhead (dumbbell)
40 Air Squats
50 Burpees 

References (5)

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