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About: Reed@Agoge
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WODS ARE NOW LISTED
WOD 1 - 10 MINUTE TIME CAP
Team RX - 400 meter sprint per athlete then choose 1 athlete to complete each of the
following movements. 21 Thrusters 135#/95#, 21 Cleans 155#/115#, 21 Deadlifts
255#/185#, and 21...
WODS
WOD 1 – 10 MINUTE TIME CAP
Team RX – 400 meter sprint per athlete then choose 1 athlete to complete each of the
following movements. 21 Thrusters 135#/95#, 21 Cleans 155#/115#, 21 Deadlifts
255#/185#, and 21 Snatches 135#/95#. Every time athlete drops the bar 3
synchronized burpees must be done by the entire team.
Team Scaled – 400 meter sprint per athlete then choose 1 athlete to complete each of
the following movements. 21 Thrusters 115#/75#, 21 Cleans 95#/75#, 21 Deadlifts
185#/135#, and 21 Snatches 95#/75#. Every time athlete drops the bar 3
synchronized burpees must be done by the entire team.
Team Masters -400 meter sprint per athlete then choose 1 athlete to complete each of
the following movements. 21 Thrusters 95#/65#, 21 Cleans 95#/65#, 21 Deadlifts
155#/105#, and 21 Snatches 95#/65#. Every time athlete drops the bar 3
synchronized burpees must be done by the entire team.
Adaptive RX – 400 meter run, 12 Front Squat 95#/75#, 12 Shoulder to Over Head
95#75#, 12 Cleans 135#/95#, 12 Deadlifts 225#/155#.
Adaptive Scaled – 400 meter run, 12 Front Squats 75#/55#, 12 Shoulder to Over Head
75#/55#, 12 Cleans 95#/65#, 12 Deadlifts 185#/135#.
Wheels – 400 meter row, 12 Shoulder Press 65#/45#, 12 Lap to Shoulder 65#/45#, 12
Kettle Bell Deadlift 35#/26#, 12 Seated Kettle Bell Snatches 35#/26#
WOD 2 – 8 MINUTE TIME CAP
Team RX – Only one athlete working at a time team must complete: 24 Bar Muscle
Ups, 32 Pistol Squats, and 44 Box Over Jumps 30/24
Team Scaled – Only one athlete working at a time team must complete: 20 Chest to
Bar Pull Ups, 32 Goblet Squats 35#/26#, 44 Box Over Jumps 24/20
Team Masters – Only one athlete working at a time team must complete: 20 Pull Ups,
32 Goblet Squats 35#/26#, and 44 Box Over Jumps 24/20
Adaptive RX – Athletes must complete 30 Double Unders, 10 Pistol Squats, 10 Toe to
Bars, 10 Chest To Bar Pull Ups
Adaptive Scaled – Athletes must complete 60 Single Unders, 10 Air Squats, 10 Sit Ups,
10 Pull Ups
Wheels – Athlete must complete 10 Calorie Row, 10 Hand Release Push Ups, 10 Sit
Ups, 10 Kettle Bell Ground to Over Head 44#/35#
WOD 3 – 11 MINUTE TIME CAP
Team RX – Buddy Carry each athlete 50 meters, 60 Push Presses 95#, Buddy Carry
each athlete 50 meters, 60 Burpees, Buddy Carry each athlete, 120 Lunges 95#, Buddy
Carry each athlete 50 meters, 100 meter Handstand Walk
Team Scaled – Buddy Carry each athlete 50 meters, 60 Push Presses 75#, Buddy Carry
each athlete 50 meters, 60 Burpees, Buddy Carry each athlete, 120 Lunges 75#, Buddy
Carry each athlete 50 meters TWICE
Team Masters -Buddy Carry each athlete 50 meters, 60 Push Presses 65#, Buddy
Carry each athlete 50 meters, 60 Burpees, Buddy Carry each athlete, 120 Lunges 65#,
Buddy Carry each athlete 50 meters, 100 meter Handstand Walk
Adaptive RX – 30 Sumo Deadlift High Pull 44#/35#, 100 Meter Plate Carry 45#/25#,
30 Burpees, 100 meter Plate Carry 45#/25#, 60 1 Arm Kettle Bell Swing 45#/35#, 100
meter plate carry 45#/25#, 60 sit ups
Adaptive Scaled -30 Sumo Deadlift High Pull 35#/26#, 100 Meter Plate Carry
35#/15#, 30 Burpees, 100 meter Plate Carry 35#/15#, 60 1 Arm Kettle Bell Swing
35#/26#, 100 meter plate carry 35#/15#, 60 sit ups
Wheels – 30 Chair/Box Dips, 50 meter Plate Drage 35#/25#, 30 Chest and Knee
Burpees, 50 meter Plate Drage 35#/25#.
WOD 4 (FLOATER) – 5 MINUTE TIME CAP
TEAM RX/SCALED/MASTERS – 1 RM Bench Press
Adaptive RX/Scaled & Wheels – 1 RM Bench Press or 1 RM Front Squat
Silent Auction April 9th @ The Roots Bar in Frisco


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