We designed the workouts ourselves for the box. The athlete had a choice of either WOD TIM or WOD JACK.
JACK:
'20 min amrap'
-6 box Jumps (28/24")
-6 toes to bAr
-6 squat Cleans (60/40kg)
-1 clean + jerK (60/40kg)
TIM:
'20 min amrap'
-10 power snaTch (50/30kg)
-10 pIstols
-100m farMers carry (kettlebells- 32/24kg)
I did WOD JACK and was determined to set a cracking rx score. Aiming for 10 rounds, i managed 8 rounds 16 reps, just 3 reps shy of 9 rounds. I think Tim had the next best Rx at 8/13 haha! This was a good wod, however it may as well have been 20 minutes of squat cleans as that's what it felt like. The Box jumps and Toes to bar only elevated the heart rate a little and then you found yourself back on that damn bar!
Didn't get a chance to try Tim's WOD but will have to give it a shot sometime. Tim managed a total of 4 rounds by the end of the 20 mins. The plan is to do the same Wod's every year but just increase the amrap by 1 minute.
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