2 Day Competition
Individual
Wod #1
Down and Back
Elite 24 pistols 12 hang power cleans (185/135) 15 muscle ups 12 hang power cleans (185/135) 24 pistols RX 24 pistols 12 hang power cleans (165/115) 8 muscle ups 12 hang power cleans (165/115) 24 pistols Scaled 50 air squats 12 hang power cleans (115/75) 15/10 ring rows 12 hang power cleans (115/75) 50 air squats
Wod #2
"Thirties"
Elite 30 deadlifts (225/155) 30 box jumps (30"/24") 30/21 calorie row 30 toes to bar RX 30 deadlifts (185/125) 30 box jumps (24"/20") 30/21 calorie row 30 toes to bar Scaled 30 deadlifts (135/95) 30 box jumps (24"/20") 30/21 calorie row 30 knees to chest
Wod #3
2013 Rope / Bear Complex
Elite Time Cap: 15 Minutes 1 Legless rope climb / 5 Bear complex (185/125) 2 Legless rope climbs / 4 Bear complex (205/135) 3 Legless rope climbs / 3 Bear complex (225/155) 2 Legless rope climbs / 2 Bear complex (245/165) 1 Legless rope climb / 1 Bear complex (265/175) RX Time Cap: 10 Minutes 1 Rope climb / 5 Bear complex (135/105) 2 Rope climbs / 4 Bear complex (155/115) 3 Rope climbs / 3 Bear complex (185/135) 2 Rope climbs / 2 Bear complex (205/145) 1 Rope climb / 1 Bear complex (225/155) Scaled Time Cap: 10 Minutes 3 Pull ups / 5 Bear complex (135/55) 6 Pull ups / 4 Bear complex (145/65) 9 Pull ups / 3 Bear complex (155/75) 12 Pull ups / 2 Bear complex (165/85) 15 Pull ups / 1 Bear complex (175/95)
Wod #4
6 Min AMRAP
Elite: 30 DU's 3 OHS (155/105) 30 DU's 6 OHS (155/105) 30 DU's 9 DU's (155/105) 30 DU's 12 DU's (155/105) RX: 30 DU's 3 OHS (135/95) 30 DU's 6 OHS (135/95) 30 DU's 9 DU's (135/95) 30 DU's 12 DU's (135/95) Scaled: 30 Singles 3 OHS (95/65) 30 Singles 6 OHS (95/65) 30 Singles 9 OHS (95/65) 30 Singles 12 OHS (95/65) *Doubles/Singles do not increase but OHS increase by 3 reps each round until the 6:00 mark.

Details & Info

  • # of Workouts : 4 Workouts
  • Difficulty : Intermediate-Difficult