28 July 2012 – “Battle of the Sexes”

WOD – Battle of the Sexes

Men will complete one of the following…

Volkswagen 1.0
21-15-9 Bodyweight Benchpress and Pull-ups

Volkswagen 2.0
5-10-15 Benchpress 1.25 times Bodyweight Benchpress, Strict Pullups and Ring Dips

Volkswagen 3.0
15-10-5 Bodyweight Benchpress and Towel/Rope Pull-ups

Volkswagen 4.0
Benchpress Bodyweight 30x, then run 1 mile for time….GOAL is to complete all in under ten minutes

Note-Scaling up with the exception of 2.0, Men may scale up to 225 or if Bodyweight is more than 225, you will do the WOD at 225….either way a Spotter must be used

Ladies will complete one the following….

Annie Got Back
50-40-30-20-10 Double Unders (or Singles x2), Abmat Situps and Walking/Jumping lunges Lunges (count eack step as 1)

Annie’s Got a Rack
50-40-30-20-10 Double Unders (or Singles x2), Pushups, Box Tricep Dips and 4 count Bicycles

Annie Got Jacked
50-40-30-20-10 Double Unders (or Singles x2), Jumping Backsquat with bar, Pushpress with bar, and Windshield Wipers with extended bar

Annie Got Smacked
50-40-30-20-10 Double Unders and Burpee Box Jumps

No Cool Down








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