Get Your Mind Right!!
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WOD Release–Individual on Saturday
Rx’d
As many rounds and reps a possible in 9 minutes of:
30 Clean and Jerks (135/95) (power or squat)
100 Double Unders
7 Stadium Runs
Scaled
30 Clean and Jerks (115/75)
200 Singles
7 Stadium Runs
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WOD Release — Individual on Saturday
Rx’d
30 – 20 – 10 Reps For Time of
Wall Balls (20/14) @ 10 ft target
Burpees
Pullups
Scaled
20 – 15 – 10 Reps For Time of
Wall Balls (20/14) @ 9 ft target
Burpees
Pullups (Banded)
Standards and Video Demo to come!!!
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WOD Release — Individual on Saturday
Track Triplet
3 rounds for time of:
12 Deadlifts (275/185)
21 Box Jump Overs (24/20)
400 M Run
Scaled
3 rounds for time of:
12 Deadlifts (205/135)
21 Box Jump Overs (24/20) may step up
400 M Run
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WOD Release — Individual on Saturday
Rx’d
Complete the following for max reps:
2 minutes to complete each of the following:
Row 300 M
Max Reps Shoulder To Overhead (135/85)
Rest 2 minutes
Row 300 M
Max Reps Power Cleans (155/95)
Rest 2 minutes
Row 300 M
Max Reps Front Squats (175/105)
Scaled
Complete the following for max reps:
2 minutes to complete each of the following:
Row 300 M
Max Reps Shoulder To Overhead (95/55)
Rest 2 minutes
Row 300 M
Max Reps Power Cleans (115/75)
Rest 2 minutes
Row 300 M
Max Reps Front Squats (135/95)
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TEAM WOD – Swim, Run, Row, and Jump
Rx’d
Teams of 3 complete the following rep scheme with a 32 minute continuously running clock:
Swim 600 M (25 each relay style) (Rx’d must swim)
Run 1 Mile (as team)
Row 1500 M (500 M each member/subtract 100 M for every female participant)
Max Double Unders in the time remaining (Must switch partners in order upon every break)
Scaled
Teams of 3 complete the following rep scheme with a 32 minute continuously running clock:
Swim 600 M (25 each relay style) (12 burpees replace each team member’s relay turn that chooses to bypass swim)
Run 1 Mile (as team)
Row 1200 M (subtract 100 M for every female participant)
Max Singles in the time remaining (Must switch partners in order upon every break)
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TEAM WOD – “THE GIRLS”
RX’d
“Elizabeth” – 21 – 15 – 9 reps of Power or Squat Clean (135/95) and ring dips
“Isabel” – 30 Snatches of Power or Squat (135/95)
“Fran” – 21 – 15 – 9 reps of Thrusters (95/65) & Pullups
SCALED
21 – 15 – 9 Clean (95/65) & Hand Release Push ups
30 Snatches (95/65)
21 – 15 – 9 Thrusters (75/45) & Banded Pullups
Teams will choose which team member will perform on of the above WODs. For example, team member 1 begins “Elizabeth”with a continuously running clock. Upon completion of “Elizabeth”, team member 1 will tag team member 2 to begin “Isabel”. Upon completion of “Isabel”, team member 2 will tag team member 3 which will do “Fran”. Scoring will be total time taken to complete all three workouts or the total number of reps completed before the time cap.
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Team WOD Release
Rx’d/Scaled
Teams of 3 will complete the following:
Teams will have 7 minutes total for each team member to establish a 2 rep max front squat. Each team will recieve one rack, one barbell, 0ne set of clips (optional use), and a variety of weights. Each female on the team will take 170% of their load lifted to figure load lifted for each team members 2 rep max.
For example, if Team A consists of 2 males and 1 female and the members establish a 2 rep max like the following:
Male 1 = 255
Male 2 = 300
Female 1 = 150
Team Total Score is 255 + 300 + 150 (150 x 1.7=255) = 810
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Team WOD Release
“Track Chipper”
Each Team of 3 will complete the following for time:
400 M Run
30 Toes to Bar
30 KB Swings (70/53)
30 Overhead Squats (95/65)
400 M Run
Each team begins with a 400 M Run as a team. When all 3 team members complete the 400 M run and touch their teams barbell, each team member may choose what movement they will perform first. Each of the 3 movements will be completed by each team members (so 90 reps each). Team members may not advance to next movement in the rep scheme until all 3 team members have finished there reps. Upon completion of their reps, they will tag off to the next person and advance to the next movement until each team member has performed 30 reps of each movement. At the time all each person’s 90 reps are complete, the entire team will complete a 400 M run. The WOD will be complete when all 3 team members touch their teams barbell.
