Wod 1 - Minit to Winit
11:00 EMOM. Athletes will work for 1 minute and rest for 1 minute.
00:00 - 01:00 Wall Balls
01:00 - 02:00 rest
02:00 - 03:00 Hang Power Cleans
03:00 - 04:00 rest
04:00 - 05:00 Row for Calories
05:00 - 06:00 rest
06:00 - 07:00 Wall Balls
07:00 - 08:00 rest
08:00 - 09:00 Hang Power Cleans
09:00 - 10:00 rest
10:00 - 11:00 Row for Calories
Rx 30-44: 20#/14# 10ft/9ft, 155#/105#
Rx 45-54 : 20#/14# 10ft/9ft, 135#/95#
Rx 55-64: 14#/10# 10ft/9ft, 115#/75#
Rx 65+: 14#/10# 10ft/9ft, 95#/55#
Scaled 30-44: 14#/10# 10ft/9ft, 115#/75#
Scaled 45-54: 14#/10# 10ft/9ft, 115#/75#
Scaled 55-64: 14#/10# 10ft/9ft, 95#/65#
Scaled 65+: 14#/10# 10ft/9ft, 75#/45#
Adaptive: determined by athlete and coach
Score is the total # of reps.
WoD 2a and 2b - Reppin and Steppin
WoD 2a - 3:00 to find your 2RM front squat.
The bar must start from the floor. Any clean is acceptable to get the bar in the front rack position. Then athlete will do 2 front squats. Score is the weight of the heaviest successful lift in the allowed time.
WoD 2b - starts when clock reaches 03:00 and has a time cap of 7:00. (WoD ends when clock reaches 10:00)
3, 6, 9 and 12 reps:
stationary overhead lunges
burpees to the plate
Rx 30-59: 45#/25#
Rx 60-64: 35#/15#
Rx 65+: 25#/10#
Scaled 30-44: 45#/25#
Scaled 45-59: 35#/15#
Scaled 60-64: 25#/10#
Scaled 65+: 15#/10#
Adaptive: determined by athlete and coach
2 scores: 2 rep max FS and time to finish WOD 2b or total # of reps in time cap.
WoD 3 - Bran
8 minute time cap
21-15-9
thrusters
toes to bar
Rx 30-54 95#/65#
Rx 55+ 75#/45#
Scaled 30-54 75#/45#, knee raises
Scaled 55+ 65#/35#, knee raises
Adaptive: determined by athlete and coach
Score is time to finish WOD or total # of reps in time cap.
