WOD:
“Spirit”
For Time:
4 Sets
3:00 AMRAP / 1:00 Rest
80 Double Unders
24 Dual Kettlebell Farmers Lunges
Max Bar Muscle-Ups in Remaining Time
*The workout is over when 30 Bar Muscle-Ups are completed or the time cap is reached.
Time Cap: 16:00
Score = Time
Kettlebells: 2 x 53/35lb, 24/16kg
Level 2:
4 Sets
3:00 AMRAP / 1:00 Rest
60 Double Unders
18 Dual Kettlebell Farmers Lunges
Max Chest-to-Bar Pull-Ups in Remaining Time
*The workout is over when 40 Chest-to-Bar Pull-Ups are completed or the time cap is reached.
Kettlebells: 2 x 53/35lb, 24/16kg
Level 1:
4 Sets
3:00 AMRAP / 1:00 Rest
120 Single Unders
18 Dual Kettlebell Farmers Lunges
Max Ring Rows in Remaining Time (Body @ 45 Degree Angle)
*The workout is complete when 60 Reps are completed or the time cap is reached.
Kettlebells: Reduce to a load that allows unbroken sets
Masters 55+:
4 Sets
3:00 AMRAP / 1:00 Rest
60 Double Unders
18 Dual Kettlebell Farmers Lunges
Max Banded Bar Muscle-Ups or Chest-to-Bar Pull-Ups in Remaining Time
*The workout is over when 20 BMU are completed or 30 Chest to Bar Pull-Ups are completed or the time cap is reached.
Kettlebells: 2 x 35/26lb, 16/12kg
Competitor:
4 Sets
3:00 AMRAP / 1:00 Rest
80 Double Unders
24 Dual Kettlebell Farmers Lunges
Max Bar Muscle-Ups in Remaining Time
*The workout is over when 40 Bar Muscle-Ups are completed or the time cap is reached.
Kettlebells: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
4 Sets
3:00 AMRAP / 1:00 Rest
80 Double Unders
24 Dual Dumbbell Farmers Lunges
Max Strict Pull-Ups
*The workout is complete when 40 Reps are completed or the time cap is reached.
Dumbbell: 50/35lb, 22.5/15kg