CrossFit Cheltenham WOD
In teams of 3, complete all 3 parts with a 3 minute rest between each mini WOD.
Part 1
Complete as many reps as possible in 7 minutes of:
'Mini Angie'
30 Pull ups
30 Press Ups
30 Sit Ups
30 Squats
Only one athlete can be working at any time and the athletes can rotate at any time but the order of the athletes must remain the same throughout the WOD. The reps must be completed in the order above. All three athletes must complete at least one rep on every exercise.
Part 2
Complete as many reps as possible in 7 minutes of:
Medicine ball clean 20/14lb
Box jump with a step down 24/20"
Wall Climbs
Athletes will be on a station each and will all be working at the same time. Athletes may change stations at any time. Athletes must complete at least 1 rep of each exercise.
Part 3
Complete as many rounds as possible in 7 minutes on the following ladder:
1 Pairs ground to overhead 35kg (one athlete at each end of the barbell)
1 Over bar burpee
2 Pairs ground to overhead 35kg (one athlete at each end of the barbell)
2 Over bar burpee
3 3, 4 4, 5 5, 6 6, 7 7, 8 8, 9 9, 10 10......etc
The athletes must and can only rotate at the completion of each set of burpees. Athletes must follow the same order throughout the 7 minutes.
3-2-1-GO!!
In teams of 3, complete all 3 parts with a 3 minute rest between each mini WOD.
Part 1
Complete as many reps as possible in 7 minutes of:
'Mini Angie'
30 Pull ups
30 Press Ups
30 Sit Ups
30 Squats
Only one athlete can be working at any time and the athletes can rotate at any time but the order of the athletes must remain the same throughout the WOD. The reps must be completed in the order above. All three athletes must complete at least one rep on every exercise.
Part 2
Complete as many reps as possible in 7 minutes of:
Medicine ball clean 20/14lb
Box jump with a step down 24/20"
Wall Climbs
Athletes will be on a station each and will all be working at the same time. Athletes may change stations at any time. Athletes must complete at least 1 rep of each exercise.
Part 3
Complete as many rounds as possible in 7 minutes on the following ladder:
1 Pairs ground to overhead 35kg (one athlete at each end of the barbell)
1 Over bar burpee
2 Pairs ground to overhead 35kg (one athlete at each end of the barbell)
2 Over bar burpee
3 3, 4 4, 5 5, 6 6, 7 7, 8 8, 9 9, 10 10......etc
The athletes must and can only rotate at the completion of each set of burpees. Athletes must follow the same order throughout the 7 minutes.
3-2-1-GO!!
