$500 cash prize for each of the following :
*Men’s RX 1st place
*Women’s RX 1st place
*Men’s RX team 1st place
*Women’s RX team 1st place
Note: There will be NO TIES
PLEASE NOTE THAT WODS AND WEIGHTS COULD CHANGE SLIGHTLY:
WOD #1 – Individual
5 minutes to establish 3 rep max hang clean
(must hold bar for ALL 3 reps)
2 minute rest
THEN:
4 minute AMRAP of 3: Front Squats Rx:155/115, scaled 115/75
6: Shoulder to Overhead Rx:155/115, scaled 115/75
9: Toes to Bar Scaled: 9 T2B OR 12 straight leg sit-ups
(Must finish with same movement
you start)
WOD #1 – TEAM
8 minutes to establish 3 rep max hang clean
Partners can alternate any way they choose – total weight of both 3 rep max.
2 minute rest
THEN:
8 minute AMRAP of 3: front squats Rx:155/115, scaled 115/75
6: shoulder to over head Rx:155/115, scaled 115/75
9: toes to bar Scaled: 9 T2B OR 12 straight leg sit-ups
(Must finish with same movement
you start)
The AMRAP will be done tag-team style; one member must complete one full round before the next member starts his round. Total reps will be score.
WOD #2 Individual (8 minute time cap)
21-15-9
Chest to Bar Scaled: Pull-ups OR 2 to 1 jumping chest to bar pull up
Snatch 115/85 Scaled:95/65
WOD #2 Team (15 minute time cap)
21-15-9
Chest to Bar Scaled: Pull-ups OR 2 to 1 jumping chest to bar pull up
Snatch 115/85, Scaled:95/65
First member must complete all reps of the first movement before the second member starts. Example: First member 21 chest to bar, second member 21 chest to bar, First member 21 snatches, second member 21 snatches.
WOD#3 Individual (17 minute time cap)
20 calorie row
20 0verhead squats 115/75 Scaled: 95/55
20 burpee over bar (must lead with both feet)
50 double unders (Scaled: 30 double unders or 90 single unders)
5 rope climbs (Scaled: 2 rope climbs OR 6 progressions) *ALL ropes are 2″ in diameter
50 double unders (Scaled: 30 double unders or 90 single unders)
20 burpee over bar
20 Overhead squats
20 calorie row
Note: on scaled version athlete must finish with same movement they started. Example: if you start with DUs you must finish with DUs.
WOD #3 Team (22 minute time cap)
(Can be broken any way team chooses as long as one movement is finished BEFORE moving to the next.)
40 calorie row
30 Overhead squats 115/75 Scaled: 95/55
30 Burpee over bar (Scaled: can step over)
100 double unders (Scaled: 60 double unders or 180 single unders)
8 rope climbs (Scaled: 4 rope climbs or 12 progressions) *ALL ropes are 2″ in diameter
100 double unders (Scaled: 60 double unders or 180 single unders)
30 burpee over bar
30 Overhead squats
40 calorie row
**Non working teammate must hold kettlebell off the ground the ENTIRE workout. (RX 70/53, Scaled 53/35)
10 burpee penalty if kettle bell is dropped.
***Note: on scaled version athlete must finish with same movement they started. Example: if you start with DUs you must finish with DUs.
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