WODs — Deccan Throwdown CrossFit Workouts

WODs

Standards

WOD 1

Head, Shoulders, Knees & Toes

AMRAP

AMRAP 15 mins Pullups, Toes-to-bar, Shoulder-to-overheads

Open: 2 Pull-ups, 5 Toes-to-bar, 7 Shoulder-to-overheads (♀25kg ♂40kg)

Beginner: 4 Jumping Pull-Ups, 5 Hanging Knee Raises, 7 Shoulder-to-Overheads (♀15kg ♂25kg)

WOD 2

For Time

For Time: 100m Run, 100m Sled Pull, 100m Run

Load on the sled:

Open: ⚢ 30kg ⚤ 40kg ⚣ 50kg

Beginners: ⚢ 20kg ⚤ 30kg ⚣ 40kg

WOD 3

AMRAPFor Time

For Time: Dumbbell Lunges, Row, Support Hold

For Time (Time cap 12 mins):

30 Alternating Synchronised Dumbbell Front Rack Lunges

Calorie Row / Support Hold / High Plank

30 Alternating Synchronised Dumbbell Front Rack Lunges

DB weights: Open: ♀ 10kg ♂15kg; Beginners: ♀ 5kg ♂7.5kg

Row cals: Open: ⚢ 50 ⚤ 60 ⚣ 75; Beginners: ⚢ 40 ⚤ 50 ⚣ 60

During row cals: Open: Parallel Bar Support Hold; Beginners: High Plank

WOD 4

Max Weight

5 mins to establish a Max. 3-Rep Hang Clean