CFNL Throwdown WODs for Sunday 5th August (Sign up now through website)

WOD 1:
12-9-6-3 Reps
Deadlift
Run 200m between sets
Rx Mens: 100-120-140-160kg Rx Ladies: 70/85/100/110kg
Scaled Mens:60-70-80-90kg Scaled Ladies: 40/50/60/70kg
(10min cap)
Note: Not everyone is expected to finish it so don’t get put off from signing up just because you cannot do the heavier end lifts,just get as far as you can,the time cap will save you!!
WOD 2:
Med Ball ‘Kalsu’.
100 Wall Balls Rx 9/6kg. Scaled 6/3kg
Perform 5 Burpees at the start of each minute
12min cap
WOD 3:
Part A:
3min AMRAP
Buy in of:
Rx
Row 21/15 Calories
15 TTB
Remaining time:
Single arm OH Walking lunges  (Right Arm only)
Rx Weight: 22.5/15kg Dumbbell
1 min rest
Then..
Part B:
3min AMRAP
Buy in of:
Row 21/15 Calories
15 Chest to Bar Pull Ups/Pull ups
Then in the remaining time perform..
Single arm OH Walking lunges (Left Arm only)
Rx Weight: 22.5/15kg.
Your score is the total amount of lunges you complete
Scaled:
3min AMRAP
Buy in of:
Row 15/10 Calories
15 Knees To Chest
Remaining time:
Single arm OH Walking lunges (Right arm only)
10/5kg Dumbbell
1 min rest

Then
Part B:
3min AMRAP
Buy in of:
Row 15/10 Calories
15 jumping pull ups (wrist height or less if needed)
In the remaining time perform..
Single arm OH Walking lunges (Left arm only)
Scaled Weight: 10/5kg Dumbbell

Your score is the total amount of lunges you complete
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