Friday night lights 3rd edition Female pairs

Onsite Competition for Teams

Event description

This is a non refundable competition

please remember to bring things like lifting shoes, spare t-shirts, skipping ropes as you never know what will be included in the workouts. 

Scoring: For Repetitions: More is Better

WOD 1 is a 7 Min AMRAP, where 1 partner will complete a full round before the next partner. 

5 Box Jump Overs

7 Pull ups

9 Burpees

EMOM the partner doing the exercises will do 1 Rope climb  

Scoring: For Time: Fastest is Better | Time Cap: 8

6 rounds for time: 

10 Deadlifts 

8 Power cleans 

6 Front squats

4 STOH  

 

Can be broken up how ever you like

Scoring: For Weight: Heavier is Better

3 RM Thruster

 

You will have 5 mins to achieve a total weight for a 3 Rep max thruster off the racks, at the end you will then have 1 min to acumilate as many sandbag thrusters as possible, these workouts will be scored seperately 

Scoring: For Repetitions: More is Better

you will then have 1 min to acumilate as many sandbag thrusters as possible 

Scoring: For Time: Fastest is Better

for time:

1 Lap firemans carrying 

50 wall balls over rig 

1 Lap Sand Bag carry (1 sandbag between 2 switch it how youn like)

50 wall balls over rig 

1 partner 1 lap