Final FOTC WOD:
10Rds for time:
9 Thrusters (95/65)
35 Double Unders
*20min Cap
*If you are doing the FOTC qualifer please know and follow your divisions workout
Final FOTC WOD:
10Rds for time:
9 Thrusters (95/65)
35 Double Unders
*20min Cap
*If you are doing the FOTC qualifer please know and follow your divisions workout
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7 sets:
3 Bench Press (RPE 6)(explode every rep)(all sets same weight)
-Superset with:
:20 Hanging L-Sit
20 AB Mat situps
*Rest as needed between full sets
*Move right from bench press into L sit then right into situps
1 set every :90 Until the work cannot be complete in required window:
6 Pull-ups
3 Power Snatch (135/95)
6 Bar Facing Burpees
*Capped at 12 rounds or 18mins
*Modify as needed
Backsquat:
1×10 (RPE 6)
1×5 (RPE 7)
1×3 (RPE 8-9) (Heavy triple)
-1x Max Effort Backsquat with 60% of triple
9min AMRAP:
12 push ups
20 DU
12 Russian KB Swings (70/53)
FOTC Workout #4
12mins To Complete:
Part A
1-2-3-4-5-6-7-8-9-10
DB squats (50/35)x2
Bar Facing Burpees
Part B
1-Max Clean
*if you are logging FOTC scores please know your division and have a judge
*if you are not doing FOTC please modify accordingly