WOD:
“Cerberus”
For Time: 3 Person Teams
Athlete 1:
200/140 Calorie Echo Bike
–
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Strict Handstand Push-Ups
10 Box Jumps
Barbell: 135/95lb, 61/43kg
Box Height: 30/24in
*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.
M/M/F Teams: 180 Calories
F/F/M: Teams: 160 Calories
—-
Level 2:
For Time: 3 Person Teams
Athlete 1:
200/140 Calorie Echo Bike
–
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Handstand Push-Ups
10 Box Jumps
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
–
Level 1:
For Time: 3 Person Teams
Athlete 1:
150/105 Calorie Echo Bike
–
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Push Press
10 Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
–
Masters 55:
For Time: 3 Person Teams
Athlete 1:
180/130 Calorie Echo Bike
–
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Handstand Push-Ups
10 Box Jumps
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
–
Competitor:
Barbell: 155/105lb, 70/48kg
Strict Deficit Handstand Push-Ups: 3/1.5in
Box Height: 30/24in
–
Travel / Hotel: Solo
For Time
1 Mile Run
Into..
5 Rounds
10 Dual Dumbbell Hang Power Cleans
5 Strict Handstand Push-Ups
10 Bench Jumps
Dumbbells: 2 x 50/35lb, 22.5/15kg
Bench Height: 18in