2 DAY COMPETITION
Timecap: 22 minutes Elite Men 50 calorie row 50 deadlifts (185#) 50 box jump overs (24″) 50 wall balls (20#, 10′ target) 25 bar muscle ups 50 wall balls (20#, 10′ target) 50 box jump overs (24″) 50 deadlifts (185#) 50 calorie row Wall ball target: 10′ Elite Women 40 calorie row 40 deadlifts (115#) 40 box jump overs (20″) 40 wall balls (14# – 10′ target) 20 bar muscle-ups 40 wall balls (14# – 10′ target) 40 box jumps overs (20″) 40 deadlifts (115#) 40 calorie row Wall ball target: 10′ RX Men / Women 40 calorie row 40 deadlifts (155#/105#) 40 box jump overs (24″/20″) 40 wall balls (20#/14#) 20 bar muscle-ups 40 wall balls (20#/14#) 40 box jumps overs (24″/20″) 40 deadlifts (155#/105#) 40 calorie row Wall ball target: 10′ / 9′ Scaled Men / Women 30 calorie row 30 deadlifts (135#/85#) 30 box jump overs (24″/20″) 30 wall balls (20#/14#) 30 burpee to plate 30 wall balls (20#/14#) 30 box jump overs 30 deadlifts (135#/85#) 30 calorie row Wall ball target: 10′ / 9′ Step ups are allowed for scaled. Both feet must touch the top of box. WOD 1 Standards: Row – Athletes will be allowed to adjust the rower settings prior to the start, athletes must remain seated on the rower until the designated number of calories are reached. Deadlifts – At the top of the movement athletes must come to full extension with the hips and knees locked out and shoulders behind the bar. At the bottom position, the bar must make contact with the ground, bouncing the barbell is NOT allowed, elbows need to remained locked out. These are standard deadlifts with the hands outside of the feet, no sumo deadlifts will be allowed. Box jump overs – Athlete must take off with both feet and both feet must touch the top of the box, you do not need to open the hips at the top, when both feet touch the opposite side of the ground, the rep is complete. Scaled athletes can step up and over, but both feet must touch the top of the box. Wall balls – At the start of each rep the hips must pass below parallel and at the completion of the rep the ball must come in contact with the center of the target, not the bottom or the side. If you drop the wall ball, it must come to a dead stop before you can pick it up and start over, no bouncing it into the next rep Bar muscle-ups – Athlete must start with or pass through a hang with arms fully extended below the bar with feet off of the ground, kipping is allowed, no pullovers, rolls to support, or glide kips are allowed. HEELS CANNOT RISE ABOVE THE HEIGHT OF THE BAR during the kip. At the top, elbows must be locked out while the athlete supports themself above the bar with shoulders over or in front of the bar. You must lock out before falling away from the bar to start the next rep. Athlete must pass through some portion of a dip to lockout over the bar. Burpee to plate – Athlete must be in front of (facing) the plate, at the bottom position, thighs and chest must touch the floor. At the top position, both feet must be in contact with the plate at the same time. You can jump or step on/off the plate. You do not have to clap overhead or be in full extension, as long as the above mentioned requirement is met. *Tie breaker is the time it takes to complete the FIRST set of wall balls*
Elite/RX – 8 min time cap, RX – 11 min time cap 160’ KB farmers carry (out and back 40’ 2x’s) 21 KB thrusters 21 T2B 160’ KB farmers carry 15 KB thrusters 15 T2B 160’ KB farmers carry 9 KB thrusters 9 T2B Scaled – 8 min time cap 160’ KB farmers carry (out and back 40’ 2x’s) 21 KB swings 21 Knees to Chest 160’ KB farmers carry 15 KB swings 15 Knees to Chest 160’ KB farmers carry 9 KB swings 9 Knees to Chest Men all divisions – 53 KB Women all divisions – 35 KB WOD 2 Standards: Farmers carry (all divisions) – pick up both KB and walk down your lane, must go around the cone and return to start line, both feet must cross the line, then repeat this for a second ‘lap.’ This is the standard for each of the farmers carry. Elite/RX KB thruster – the handles of the KB must rest on your shoulder, not the bottom of the KB, at the bottom of the thruster, crease of the hips must pass below the top of the knee and then in one fluid motion the arms must come to full lock out position overhead with hips, knees, and arms fully extended, no jerks allowed. No dropping of the KB is allowed – period! If you drop a KB, you will have a 20 burpee penalty before you can continue. T2B – each rep must start with the arms fully extended and the feet must be brought back behind the bar and behind the body ( break the vertical plane), at the completion of the rep, both feet must com in contact with the bar, inside the hands, at the same time Scaled KB swing – the KB must pass between the legs and finish overhead with the knees and hips open and the shoulders and elbows fully locked out and the bell vertically over the feet ( no droopy bells). No dropping of the KB is allowed, 20 burpee penalty if you do Knees to Chest – at the start, the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body, at the completion of the repetition, the athlete must raise their knees above the height of their hips
Timecap: 12 min time cap Elite/RX Snatches – 10,8,6 Pistols – 20,16,12 Rope climbs – 5,4,3 ( elite 3,2,1 legless) Elite – 185/125 RX – 155/105 Scaled – 30 snatches 65/35 80’ walking lunges ( 40’ out & back) 20 snatches (85/55) 80’ walking lunges 10 snatches (95/65)
(Elite,RX) Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Elite – 205/145 RX – 185/125 Scaled – 8 min AMRAP 10 shoulder to overhead (115/75) 10 cleans
DU / PU / OHS
Timecap: 5 minutes ELITE 100 Double Unders 30 Pull-Ups 15 Overhead Squats 155#/105# RX 100 Double Unders 30 Pull-Ups 15 Overhead Squats 135#/95# SCALED 100 Single Unders 20 Pull-Ups 10 Overhead Squats 95#/65# WOD 5 Standards: Double Unders – The jump rope must pass under the feet twice before feet land, rope must be moving forward Pull Ups – Any style is allowed (strict, kipping, butterfly). At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Overhead Squat – The barbell must be kept overhead with the arms locked out. At the bottom, the crease of the hip must pass below parallel. At the top, the knees and hips must be completely open with the barbell in control and over the middle of your body. You may squat snatch the first repetition as long as the above requirements are met.
Timecap: 4 min time cap 3 rep max touch & go clean
Timecap: 4 minutes Push Prowler 60′ Pull Prowler 60′ Total Weight: Elite/RX Men: 290# Elite/RX Women: 245# Scaled Men: 270# Scaled Women: 200# WOD 7 Standards Athletes will begin with the sled behind the start line. At 3-2-1 Go, athletes will: Push the sled 60’ Turn the sled around so its facing the start line (the entire sled must be behind the 60′ line) Sprint back to the start to retrieve the rope, Sprint to the sled and hook the rope, Sprint back to the start and start pulling. Once the sled crosses the start line, athlete will Sprint to the 60′ / Finish line to complete the WOD. Rope will be a 70′ rope and both feet must be behind the start line while pulling. Time will stop when the athlete crosses the finish line. *Tie breaker is the time the athlete completes the push portion **If time cap is not met, athletes will get credit for each 6’ increment they have completed.
Timecap: 3 min Assault Bike – 40/30/25 cal GHD – Max GHDs