Saturday, November 5, 2016

Ghetto Games...

WOD 1: “Mile Run with Squats”

Two Scores
One for score for Total Front Squats (115)
One for mile Run Time

Partner A:
1 minute AMRAP Front Squats 

1 minute Rest
then....800m Run
Partner A passes baton to Partner B then...
Partner B:
800m Run
Rest exactly 1 minute then..

1 minute AMRAP Front Squats

WOD 2: (mini WOD)
“Walking the Walls”
2 minute AMRAP Wall Walks

- Both Partners start on their bellies with feet at the Wall. 
- One Partner works at a time.
- Alternate walking up the Wall as you see fit.
- An athlete’s Wall Walk starts with the athletes chest and belly on the floor. Athlete walks up the wall as far as possible. The Wall Walk end when athlete’s chest and belly hits the floor again.

- There will be 3 lines on the floor.
One @ 1 Foot from the wall.
One @ 2 Feet away from the wall and one @ 3 Feet away from the wall.
- Each line will have a point value.
- The further you Walk up the Wall, the closer your hands will be to the wall and the higher the point value.
1 Point = Walking hands past the 3 foot line
2 Points = Walking hands past the 2 foot line 
Points = Walking Hands past the 1 foot line

WOD 3: “Hang ‘em High, Hang ‘em Low”
Two Scores
One for total Reps on AMRAP
One for Total Weight on 5RM Hang Clean
8 minute AMRAP
15 Shoulder 2 Overhead (105)
15 Toes thru Rings
15 Lateral Barbell Burpees
2 minutes Rest then...
6 minutes 5 Rep Max Hang Clean

WOD 4:
“Engine Time”
(mini WOD)
3 minute AMRAP
Prowler Shuttles (90)
- Alternating Partners.
- Partner A pushes the prowler 50ft then runs back to tag Partner B. Partner B runs to the prowler and pushes it back. Then Partner A goes....and so on.
- Scored by total feet Prowler is moved. No points will be given for the run. Partial points given if sled only goes 1/2 or 1/4 the distance. 

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