SuperFit Rubicon Workout #3

SF_RUBICON_WOD3

Thruster/KB/DU

AMRAP 10 5 Thrusters (135/95rx) (95/65 scaled) 5 1 arm KB Snatch to Lunge (L) (RX), Front Rack Lunge (L) (Scaled/Masters) - 24/16 all. 25 Double Unders 5 1 arm KB Snatch to Lunge (R) (RX), Front Rack Lunge (R) (Scaled/Masters) - 24/16 all.

Rules/Scoring: Athletes will have 10 minutes to complete as many reps as possible.

Thrusters: Athletes must pass through a full squat finishing with the bar overhead with knees, hips, and arms fully extended with the head pulled through at the top.

KB Snatch to Lunge: The KB must touch the floor each rep and finish overhead with the hips, knees, and elbow fully extended. Once the KB is overhead the athlete must lunge and the knee must make contact with the floor. The athlete must return to the standing position with the KB overhead and feet together before beginning the next repetition. Forward or reverse lunges are acceptable. Scaled and Masters athletes will do a KB front rack lunge. The KB may stay in the front rack for all 5 reps.

Double Unders: The rope must pass under the feet twice for a rep to count. If the rope is trapped under the feet on the second pass, the rep DOES NOT COUNT.

Thruster/KB/DU - Titan

AMRAP 6 5 AxleThrusters (165/115) 5 1 arm KB Snatch to Lunge (L) (32/24) 10 Double Unders 5 1 arm KB Snatch to Lunge (R) (32/24)