Competition Corner

Havoc WOD 1 Scaled Div - fRANKENgRACE

WOD 1: “Frankengrace”
Thank you for participating! reminder judges or video proof are not needed, the honor system is in effect and these workouts are done as a fundraiser and show of support for Shawn and josh. Hopefully the funds raised today help theirfamilies and help all of us understand the work it takes to complete some of these workouts adapted.
ABLE BODIED
For time 10 min Cap
21-15-9
Clean & Jerk 95/65
Ring Rows
.
Seated: Rx
Clean & Press 55/35
Strict Pull ups (seated at bottom or banded Pull up)
.
Upper Standing: Rx
1 Arm Clean & Jerk 55/35 – athlete may use barbell / KB or Db
1 arm Ring Rows- athlete will not use other arm the entire workout.
.
Lower Standing: Rx
Power Clean & Press 75/55
Ring Rows
.
EQUIPMENT NEEDED
BARBELL (
OR DUMBBELL
)
COLLARS
PLATES
PULL UP BAR (RINGS)