WOD:
“Split Decision”
0:00 – 16:00
For Time
400m Run (Each Round)
27-21-15-9 Pull-Ups
*Strict Strength Level 3:
16-12-8-4 Strict Pull-Ups
16:00- 32:00
For Time
30/22 Calorie Echo Bike (Each Round)
27-21-15-9 Burpees
Score = Sum Total Time of both intervals
Level 2:
0:00 – 16:00
For Time
400m Run
24-18-12-6 Pull-Ups
*Strict Strength Level 2:
12-10-8-6 Strict Pull-Ups
16:00- 32:00
For Time
26/18 Calorie Echo Bike
24-18-12-6 Burpees
Score = Sum Total Time of both intervals
–
Level 1:
0:00 – 16:00
For Time
200m Run
22-18-12-8 Jumping Pull-Ups
*Strict Strength Level 1
12-10-8-6 Inverted Rows
16:00- 32:00
For Time
20/14 Calorie Echo Bike
20-15-10-5 Burpees
Score = Sum Total Time of both intervals
–
Masters 55+:
0:00 – 16:00
For Time
400m Run
12-10-8-6 Strict Pull-Ups
16:00- 32:00
For Time
24/16 Calorie Echo Bike
20-16-12-8 Burpees
Score = Sum Total Time of both intervals
–
Competitor:
0:00 – 16:00
For Time
400m Run
27-21-15-9 Chest to Bar Pull-Ups
*Strict Strength Competitor:
20-16-12-8 Strict Pull-Ups
16:00- 32:00
For Time
30/22 Calorie Echo Bike
27-21-15-9 Burpees
–
Travel / Hotel:
0:00 – 16:00
For Time
400m Run
16-12-8-4 Strict Pull-Ups
16:00- 32:00
For Time
2:00 Available Machine @ 80% Intensity
27-21-15-9 Burpees