The WODs are here!!!!
WOD#1
3 Rounds for Time (15 minute time cap)
30 BURPEE BOX-JUMP-OVERS 24/20
30 THRUSTERS RX 115/85, (SCALED 95/65)
30 GHD’s (SCALED Ab-Mat Sit-ups using a 20/14 pound Wall-Ball. The ball has to touch the ground for the rep to count)
*Partners can split the work up between themselves however they want, but only one person working at a time. The team has to complete all 30 reps of burpee box jump overs before they can start the thrusters, and all 30 thrusters has to be completed before starting GHD’s.
WOD#2
CHIPPER: TEAM OF 2 (18 MINUTE CAP)
200 Double Unders (Scaled – 400 Singles 2:1 Ratio)
90 KB’s Swings 53/35
80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a 9 foot target.)
70 Hang Power Cleans 95/65 (Scaled 75/55 )
60 Calorie Row
50 T2B
40 HSPU (Scaled – Hand Release Push-Ups )
30 Shoulder to Overhead 95/65 (Scaled 75/55)
20 Chest-To-Bar (Scaled – 40 Jumping Pull-ups)
*One person working at a time and all movements have to be done in order. You can’t move on to the KB Swings until all 200 DU’s (Scaled – 400 Singles) are complete. Partners can share the workload however they like.
WOD#3
“HOW MUCH?”
Snatches for MAX WEIGHT moved in 4 minutes
Teams will choose one load to be used by BOTH team mates. (1 Barbell, 1 Load )
Example: Me and my partner decide on 135 pounds, and between the both of us we do 50 reps in the 4 minutes our score is 6,750 pounds.
WOD#4
Top 5 RX Teams ONLY (Male and Female)
Heavy DT (Buy-In – 5 Bar Muscle ups/Cash-Out – 5 Bar Muscle Ups )
5 Rounds of:
12 Deadlifts (205/145 lbs)
9 Hang Power Cleans ( 205/145 lbs)
6 Push Jerks (205/145 lbs)
*Once the team has completed a TOTAL of 5 BMU’s, they can start on the deadlifts. Again, the team can split the work up however they choose, but only one person working at a time and all reps for each movement haveto be completed before moving on to the next movement. At the end of 5 rounds of Heavy DT one or both teammates will have to complete 5 more BMU’s.
