1 Day Competition
Individual
Wod #1
Sandbag Run
TIME CAP: 10:00 (RX) REPS: 60-800m-60 MOVEMENTS: Chest to Bar Pull-Ups, Sandbag Run, Wall Balls 60 Chest to Bar Pull-Ups 800m 50# Sandbag Run 60 Wallballs 20#-10'/14#-9' Details: C2B Pull-Ups - Athletes can split the 60 reps and switch as often as they like. Sandbag Run - Both Athletes run 800 meters. Each Athlete must run 400 meters with the sandbag and 400 meters without. They will switch the sandbag at the midway point. Both men and women will use 50# bags. Wall Balls - Athletes can split the 60 reps and switch as often as they like. The men will throw a 20# ball to a 10' target and the women will throw a 14# ball to a 9' target. TIME CAP: 10:00 (Scaled) REPS: 60-800m-60 MOVEMENTS: Pull-Ups, Sandbag Run, Wall Balls 60 Pull-Ups 800m 50# Sandbag Run 60 Wallballs 20#-10'/14#-9' Details: Pull-Ups - Athletes can split the 60 reps and switch as often as they like. Athletes performing banded pull-ups will place below athletes performing unassisted pull-ups. Sandbag Run - Both Athletes run 800 meters. Each Athlete must run 400 meters with the sandbag and 400 meters without. They will switch the sandbag at the midway point. Both men and women will use 50# bags. Wall Balls - Athletes can split the 60 reps and switch as often as they like. The men will throw a 20# ball to a 10' target and the women will throw a 14# ball to a 9' target.
Wod #2
Chipper
TIME CAP: 14:00 (RX) REPS: 200-60-40-20-200 MOVEMENTS: Double Unders, Power Cleans, Lunges, Shoulder to Overhead 200 Double Unders 60 Power Cleans (135/95) 40 Front Rack Lunges (135/95) 20 Shoulder to Overhead (135/95) 200 Double Unders Details: Double Unders - Must switch every 50, while partner holds barbell in front rack. Power Cleans - Must alternate every 10 reps Front Rack Lunges - Must alternate every 10 reps, Lunges must be forward moving. You cannot step backwards. Shoulder to Overhead - Must alternate every 10 reps Double Unders - Must switch every 50, while partner holds barbell in front rack. TIME CAP: 14:00 (Scaled) REPS: 200-60-40-20-200 MOVEMENTS: Single Unders, Power Cleans, Lunges, Shoulder to Overhead 200 Single Unders 60 Power Cleans (95/65) 40 Front Rack Lunges (95/65) 20 Shoulder to Overhead (95/65) 200 Single Unders Details: Single Unders - Must switch every 50, while partner holds barbell in front rack. Power Cleans - Must alternate every 10 reps Front Rack Lunges - Must alternate every 10 reps, Lunges must be forward moving. You cannot step backwards. Shoulder to Overhead - Must alternate every 10 reps Single Unders - Must switch every 50, while partner holds barbell in front rack.
Wod #3
AMRAP
TIME CAP: 8:00 (RX) REPS: 3-6-9-12-15..... MOVEMENTS: Kettlebell Snatch, Handstand Push-Ups, Box Jumps Ascending ladder of: 3 Alternating Kettlebell snatch (70/53) 3 Handstand Push-Ups 3 Box Jumps (24/20) 6 Alternating Kettlebell snatch (70/53) 6 Handstand Push-Ups 6 Box Jumps (24/20) 9 Alternating Kettlebell snatch (70/53) 9 Handstand Push-Ups 9 Box Jumps (24/20) 12 Alternating Kettlebell snatch (70/53) 12 Handstand Push-Ups 12 Box Jumps (24/20 15 Alternating Kettlebell snatch (70/53) 15 Handstand Push-Ups 15 Box Jumps (24/20) And so on..... Details: Alt KB Snatch - Every rep start on the ground and ends when locked out overhead. Must alternate arms for every rep. Athletes can switch as often as they like. Handstand Push-Ups - Hands and head will be on a level surface. HSPUs will be done in a standard 24x36 area. Hands and Feet must stay within the 24x36 area. Athletes can switch as often as they like. Box Jumps - With a two foot take off, Athletes must land on the box with both feet and extend their hips and knees for the rep to count. Athletes can switch as often as they like. TIME CAP: 8:00 (Scaled) REPS: 3-6-9-12-15..... MOVEMENTS: Kettlebell Swings, Push-Ups, Box Jumps Ascending ladder of: 3 Kettlebell Swings (53/35) 3 Push-Ups 3 Box Jumps (24/20) 6 Kettlebell Swings (53/35) 6 Push-Ups 6 Box Jumps (24/20) 9 Kettlebell Swings (53/35) 9 Push-Ups 9 Box Jumps (24/20) 12 Kettlebell Swings (53/35) 12 Push-Ups 12 Box Jumps (24/20 15 Kettlebell Swings (53/35) 15 Push-Ups 15 Box Jumps (24/20) And so on..... Details: KB Swing - this is a traditional American swing, the bell is swung back between the legs, passing behind the knees. The finish position is with the shoulders and elbows locked out overhead, with the bell vertical over the feet. Push-Ups - Push-Ups will be done with a 45# plate under each hand. The rep will start (and end) with only the Athlete's feet touching the ground and with their hands touching the plate. Essentially the body will be in a plank position throughout the entire rep. No snaking. The 45# plate tested was a Hi-Temp Bumper plate. If you do not have one, then the height of your plates should be 4" or higher. Athletes can switch as often as they like. Box Jumps - With a two foot take off, Athletes must land on the box with both feet and extend their hips and knees for the rep to count. Athletes can switch as often as they like. Step ups and step downs are allowed for scaled.
Wod #4
TIME CAP: 12:00 (RX) REPS: 18-12-6-6-12-18 MOVEMENTS: DL, Bar Facing Burpees, T2B ONE ATHLETE WORKING AT A TIME: PARTNER A 18 Deadlifts (225/155) 18 Bar Facing Burpees 18 Toes to Bar PARTNER B 12 Deadlifts (225/155) 12 Bar Facing Burpees 12 Toes to Bar PARTNER A 6 Deadlifts (225/155) 6 Bar Facing Burpees 6 Toes to Bar PARTNER B 6 Deadlifts (225/155) 6 Bar Facing Burpees 6 Toes to Bar PARTNER A 12 Deadlifts (225/155) 12 Bar Facing Burpees 12 Toes to Bar PARTNER B 18 Deadlifts (225/155) 18 Bar Facing Burpees 18 Toes to Bar TIME CAP: 12:00 (Scaled) REPS: 18-12-6-6-12-18 MOVEMENTS: DL, Bar Facing Burpees, Hanging Knee Raises ONE ATHLETE WORKING AT A TIME: PARTNER A 18 Deadlifts (185/105) 18 Bar Facing Burpees 18 Hanging Knee Raises PARTNER B 12 Deadlifts (185/105) 12 Bar Facing Burpees 12 Hanging Knee Raises PARTNER A 6 Deadlifts (185/105) 6 Bar Facing Burpees 6 Hanging Knee Raises PARTNER B 6 Deadlifts (185/105) 6 Bar Facing Burpees 6 Hanging Knee Raises PARTNER A 12 Deadlifts (185/105) 12 Bar Facing Burpees 12 Hanging Knee Raises PARTNER B 18 Deadlifts (185/105) 18 Bar Facing Burpees 18 Hanging Knee Raises

Details & Info

  • # of Workouts : 4 Workouts
  • Difficulty : Intermediate