WOD #1: MAX SNATCH/CLEAN
Rx Individuals (Male & Female): Each athlete will have 3 minutes to establish a max snatch, any style. Starting with an empty barbell, upon “GO” athlete will load bar and take the bar from the floor to the overhead position. Athlete must show control and arms fully locked out at top with feet together and hips and knees fully extended for a good rep. Athlete can make as many attempts as time allows within the 3 minutes. Score will be heaviest lift completed.
Scaled Individuals (Male & Females): Each athlete will have 3 minutes to establish a max clean, any style. Starting with an empty barbell, upon “GO” athlete will load bar and take the bar from the floor to the front rack position. Athlete must show control with elbows in front of bar with feet together and hips and knees fully extended for a good rep. Athlete can make as many attempts as time allows within the 3 minutes. Score will be heaviest lift completed.
Rx TEAMS (Male & Female): Each athlete will have 9 minutes to establish a max snatch, any style. Starting with an empty barbell, upon “GO” athlete will load bar and take the bar from the floor to the overhead position. Athlete must show control and arms fully locked out at top with feet together and hips and knees fully extended for a good rep. Athlete can make as many attempts as time allows within the 9 minutes. Score will be heaviest lift completed by each athlete.
Scaled TEAMS (Male & Females): Each athlete will have 9 minutes to establish a max clean, any style. Starting with an empty barbell, upon “GO” athlete will load bar and take the bar from the floor to the front rack position. Athlete must show control with elbows in front of bar with feet together and hips and knees fully extended for a good rep. Athlete can make as many attempts as time allows within the 9 minutes. Score will be heaviest lift completed by each athlete.
WOD #2: Chip-It-Away, Chip-It-Away, Chip-It-Away Now
Theworkout will begin and end with athletes completing a 400 M run*. Snatch andcleans will be from the ground (no hang snatches or hang cleans). Power snatch and power cleans are accepted. Snatchesmust be taken from the floor to the overhead position. Athlete must showcontrol and arms fully locked out at top with feet together and hips and kneesfully extended for a good rep. Cleans must be taken from the floor tothe front rack position. Athlete must show control withelbows in front of bar with feet together and hips and knees fully extended fora good rep. Burpee box jumps will start with the burpee. Chest must touch the ground with athlete thenjumping onto the box with both feet on top of the box and feet returning tofloor for a good rep. Stepping down orjumping down from box is acceptable for all divisions. Full extension of the hips is not needed andsteps ups are acceptable in scaled division only. On toes to bar, feet must start behind the bar,arms fully extended and the toes on both feet must physically touch the bar atthe same time in between the athlete’s arms and finish with full hip extensionat the bottom for a good rep. For ab matsit ups, feet will be together in the “butterfly” position and hands must touchthe floor behind the head and finish with hands touch the feet for a good rep. Shoulders must finish over the hips. Score will be the time to complete the workout. TIME CAP for individuals and teams is 15minutes.
RX Individuals (Male & Female):
400M Run
10Snatches (115/75)
15Burpee Box Jumps (24″/20″)
20Toes to Bar
15Burpee Box Jumps (24″/20″)
10Snatches (115/75)
400M Run
Scaled Individuals (Male & Female):
400M Run
10Cleans (95/65)
15Burpee Box Jumps (20″/20″)
20Ab Mat Sit Ups
15Burpee Box Jumps (20″/20″)
10Cleans (95/65)
400M Run
*Allmembers of the team will start with 400 M run at the same time. Team members will not start the next movementuntil all team members have completed the 400 M run. Movements then will only be performed withone team member working at a time and a tag must be performed for the next teammember to start the movement. Reps maybe split up however the team members deem necessary except for the 400 Mrun. All members will start the last 400M run at the same time. Completion willbe when the final team member crosses the 400 M mark. Score will be time to complete workout.
RXTeams (Males & Females):
400M Run as a team
30Snatches (115/75)
40Burpee Box Jumps (24”/20”)
50Toes to Bar
40Burpee Box Jumps (24”/20”)
30Snatche (115/75)
400M Run as a team
Scaled Teams (Males & Females):
400M Run as a team
30Cleans (95/65)
40Burpee Box Jumps (20”/20”)
50Ab Mat Sit Ups
40Burpee Box Jumps (20”/20”)
30Cleans (95/65)
400M Run as a team
WOD #3: Couplet – 15 Minute Time Cap
Individuals (RX and Scaled; Female and Male)
Upon “GO” athlete will grab the rowerhandle and begin rowing until the athlete has rowed 250 meters. After handle is placed in holder, athlete canthen move to the jump rope to complete 25 DU’s/50 SU’s (RX/Scaled). On DU’s, the rope must pass under the feettwice for the rep to count, and once for single unders. Upon completing the prescribed reps on them rope,the athlete will then move back to the rower for the next 250 M, and so onthrough the two movements until completing 8 rounds. Event is complete after finishing the jumprope portion after the final row. Scorewill be the time to complete the workout.
RX Individuals
8 rounds of
Row 250M
25 Double Unders
Scaled Individuals
8 rounds of
Row 250M
50 singles
Teams (RX and Scaled; Female and Male)
(One member working at a time. Each team member must complete one roundbefore the next team member starts and must tag team mate before the next roundbegins. Hands cannot touch the rower handleuntil the tag has been completed. Athletes may sit on rower while waiting fortag, but cannot touch rower handle until teammate has completed prescribedDU/SU and has been tagged by that athlete.)
RX teams (Female and Male)
Upon “GO” the first athlete will grabthe rower handle and begin rowing until the athlete has rowed 1000 meters. After handle is placed in holder, athlete canthen move to the jump rope to complete 100 DU’s. On double unders, the rope must pass underthe feet twice for the rep to count, and once for single unders. Upon completing the prescribed reps on thejump rope, the first athlete will tag the second athlete. The second athlete will grab the rower handleand begin rowing until the athlete has rowed 500 meters. After handle is placed in holder, athlete canthen move to the jump rope to complete 100 DU’s. Upon completing the prescribed reps on thejump rope, the second athlete will tag the third athlete. The third athlete will grab the rower handleand begin rowing until the athlete has rowed 500 meters. After handle is placed in holder, athlete canthen move to the jump rope to complete 100 DU’s. Event is complete after finishing the jump rope portion after the final row. Score will be the time to complete the workout. But is that it for RX teams….no. The final piece of this couplet will beannounced at the competition.
Scaled teams (Female and Male)
Upon “GO” the first athlete will grabthe rower handle and begin rowing until the athlete has rowed 500 meters. After handle is placed in holder, athlete canthen move to the jump rope to complete 100 SU’s. On single unders, the rope must pass underthe feet once for the rep to count. Uponcompleting the prescribed reps on the jump rope, the first athlete will tag thesecond athlete. The second athlete willgrab the rower handle and begin rowing until the athlete has rowed 500meters. After handle is placed inholder, athlete can then move to the jump rope to complete 100 SU’s. Upon completing the prescribed reps on thejump rope, the second athlete will tag the third athlete. The third athlete will grab the rower handleand begin rowing until the athlete has rowed 500 meters. After handle is placed in holder, athlete canthen move to the jump rope to complete 100 SU’s. Event is complete after finishing the jump rope portion after the final row. Score will be the time to complete the workout. But is that it for scaled teams….no. The final piece of this couplet will beannounced at the competition.
Floater WOD – Balls to the Walls – Can be done at any time throughout thecompetition (starting at 9 am until last heat of last WOD)
Rx Individuals Male
Max wall balls in one minute #20 – 10foot
Rx Individuals Female
Max wall balls in one minute #14 – 9foot
Scaled Individuals Male
Max wall balls in one minute #14 – 10foot
Scaled Individuals Female
Max wall balls in one minute #12- 9foot
Rx Teams Male
Max wall balls in one minute #20 – 10foot
(Each member of the team gets oneminute to complete max wall balls and combined total is the score)
Rx Teams Female
Max wall balls in one minute #14 – 9foot
(Each member of the team gets oneminute to complete max wall balls and combined total is the score)
Scaled Teams Male
Max wall balls in one minute #14 – 10foot
(Each member of the team gets oneminute to complete max wall balls and combined total is the score)
Scaled Teams Female
Max wall balls in one minute #12 – 9foot
(Each member of the team gets oneminute to complete max wall balls and combined total is the score)
*Must squat below parallel with theground or below and hit the 10 or 9 foot target for rep to count
MOVEMENT STANDARDS
SCALED (Individual& Teams)
MALE/FEMALE
Wall Ball – 14#/12#
Snatch – 75#/55#
Power Clean – 95#/65#
Singles
STO – 95#/65#
Ring Rows
Ab Mat Sit Ups
Thrusters – 75#/55#
Box Jumps – 20”/20”
Front Squats – 95#/65#
RX (Individuals& Teams)
MALE/FEMALE
Wall Ball – 20#/14#
Snatch – 115#/75#
Power Clean – 135#/95#
Double Unders
STO – 135#/95#
Pull Ups
T2B
Thrusters – 115#/75#
Box Jumps – 24”/24”
Front Squats – 135#/95#
