2 Day Competition
Individual
Wod #1
Thruster Ladder
Elite Men / Women 155 / 105 185 / 125 205 / 145 225 / 165 RX Men / Women 135 / 95 155 / 105 185 / 135 205 / 155 Scaled Men / Women 105 / 55 135 / 75 155 / 95 185 / 105
Wod #2
Snatch/Burpee
18 Power Snatches 18 Bar Facing Burpees 15 Power Snatches 15 Bar Facing Burpees 12 Power Snatches 12 Bar Facing Burpees 9 Power Snatches 9 Bar Facing Burpees 6 Power Snatches 6 Bar Facing Burpees 3 Power Snatches 3 Bar Facing Burpees ELITE weights 115/75 (Elite athletes will have an unknown buy-in) RX weights 115/75 Scaled weights (95/55)
Wod #3
AMRAP
8 min AMRAP 10 TTB 20 Wallballs (20/14) 30 Dub’s
Wod #4
9-6-3
Time Cap: 7 Minutes 9 Cleans 9 Shoulder-to-Overhead 9 Box Jumps 6 Cleans 6 Shoulder-to-Overhead 6 Box Jumps 3 Cleans 3 Shoulder-to-Overhead 3 Box Jumps Elite weights: 205/145 Elite box: 30"/24" RX weights: 185/125 RX box: 30"/24" Scaled weights: 125/75 Scaled box: 24"/20"
Wod #5
Rowing Heavy Helen
Time Cap: 20 Minutes Elite Round 1 700m row 35 KBS (70/53) 20 Chest to Bar Pull Ups Round 2 700m row 28 KBS (70/53) 16 Chest to Bar Pull Ups Round 3 700m row 21 KBS (70/53) 12 Chest to Bar Pull Ups RX 3 Rounds: 700m row 21 KBS (70/53) 12 Chest to Bar Pull Ups Scaled 3 Rounds: 700m row 21 KBS (53/35) 12 Pull Ups
Wod #6
Floater #1
Sprint/GHD/Tire Flip (3 people every 2-3 min)
Wod #7
Floater #2
Assault Bike 1min Max calories

Details & Info

  • # of Workouts : 7 Workouts
  • Difficulty : Intermediate-Difficult