WOD 1 AND 1a - The POWER OF 10
10:00 UP CLOCK - 2 SCORES
3:00 TO FIND 1 RM SNATCH (ANY STYLE)
60+ DIVISIONS GROUND TO OH (For 1 rep max only)
THEN 7:00 AMRAP OF:
10 POWER SNATCH
10 BOX JUMP OVERS
10 PULL UPS
WOD 1 SCORE IS TOTAL WEIGHT FOR 1 RM SNATCH
WOD 1a SCORE IS TOTAL REPS IN 7:00
RX 30-39: 135/95; 30/24
RX 40-49: 115/75; 30/24
RX 50-64: 75/55;; 24/20
RX 65+ : 65/45; 24/20; BOX STEP OVERS
SC 30-39: 115/75; 24/20; BOX STEP OVERS; JUMPING PULL UPS
SC 40-49: 95/65; 24/20; BOX STEP OVERS; JUMPING PULL UPS
SC 50-64: 65/45; 24/20; BOX STEP OVERS; JUMPING PULL UPS
SC 65+: 45/35; 24/20; BOX STEP OVERS; JUMPING PULL UPS
WOD 2 - Two Ts & a B
FOR TIME: 9:00 TIME CAP
12-9-6-3
TOES TO BAR
THRUSTERS
BAR FACING BURPEES
SCORE IS TIME OR TOTAL REPS AT 9:00
RX 30-39: 115/75
RX 40-49: 95/65
RX 50-64: 75/55
RX 65+: 65/45
SC 30-39: 95/65/ KNEE RAISES
SC 40-49: 75/55/ KNEE RAISES
SC 50-64: 65/45/ KNEE RAISES
SC 65+: 45/35/ KNEE RAISES
WOD 3 - HALF AND HALF
AMRAP 8:00
40 DOUBLE UNDERS
20 WALL BALLS
10 DB CLEAN & JERK (5 each arm)
SCORE IS REPS AT 8:00
RX 30-39: 20/14; 50/35
RX 40-49: 20/14; 50/35
RX 50-64: 20/14; 40/25
RX 65+: 14/10; 35/20; DU or 80 SU
SC 30-39: 80 SU/14/10; 40/25
SC 40-49: 80 SU/14/10; 40/25
SC 50-64: 80 SU/14/10; 35/20
SC 65+: 80 SU/14/10; 25/15