This will be a two day individual event help in the beautiful city of Vancouver, Washington.
THE WODS!
WOD #1
RX Men and Women
10 Min. Time Cap
21-15-9-15-21
Thrusters (95/65)
Pull Ups
Scaled Men and Women
10 Min. Time Cap
21-15-9-15-21
Thrusters (95/65)
Hand Release Push Ups
WOD #2
RX Men and Women
12 Min. AMRAP
50x Double Unders
20x Snatch (95/65)
50x Double Unders
10x Snatch (135/85)
50x Double Unders
As Many Reps in the remaining time of
Snatch (185/115)
Scaled Men and Women
12 Min. AMRAP
50x Double Unders (200 Singles)
20x Snatch (65/45)
50x Double Unders (200 Singles)
10x Snatch (95/65)
50x Double Unders (200 Singles)
As Many Reps in the remaining time of
Snatch (115/85)
WOD #3
RX Men and Women
15 Min. Time Cap
500m Row
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bar Facing Burpees
500m Row
Scaled Men and Women
15 Min. Time Cap
500m Row
10-9-8-7-6-5-4-3-2-1
Deadlift (155/115)
Bar Facing Burpees
500m Row
WOD #4
Clean Ladder
12 Stations
30 Seconds at Each Station
Weight goes up by Ten Pounds after each Station
RX Men – 175,185,195,205,215,225,235,245,255,265,275,285,295
RX Women – 105,115,125,135,145,155,165,175,185,195,205,215
Scaled Men – 125,135,145,155,165,175,185,195,205,215,225,235
Scaled Women –65, 75,85,95,105,115,125,135,145,155,165,175
WOD #5
No Time Limit
RX and Scaled are the same
5k Run
WOD #6
RX Men and Women
8 Min. Ladder Style by 2’s
Back Squat (185/125)
Box Overs (30”/24”)
Rep Scheme
2,2,4,4,6,6,8,8,10,10…
Scaled Men and Women
8 Min. Ladder Style by 2’s
Back Squat (135/105)
Box Overs (24”/20”)
Rep Scheme
2,2,4,4,6,6,8,8,10,10…
