Wod 1 – Individual – Open M, Open F – 8 min AMRAP
Perform as many rounds/reps of:
a. Keg Carry x 50m: 135/85
b. Alternating KB Snatch x 5 per arm: 53/35
c. Alternating (in place) Lunge with KB x 5 per leg: 53/35
Keg Carry will be credited per 25m with 1 rep.
Score = Total reps completed
Wod 1 – Open Team M/M, Open Team M/F, Open Team F/F – 8 min AMRAP
Perform as many rounds/reps of:
a. Barbell Yoke Carry x 50m: 135/85 – Partners may assist with loading/unloading if necessary
b. Alternating KB Snatch x 5 per arm: 53/35
c. Alternating Stationary Lunge x 5 per leg: 53/35
Athlete A will perform a full round. Then, Athlete B will perform a full round. Alternate until time expires.
Yoke Carry will be credited per 25m with 1 rep.
Score = Total Reps Completed
Wod 2 – Individual – Open M, Open F , Team Open M/M, M/F, F/F – Deadlift Ladder EMOM
– Athletes will have 1 attempt to deadlift a specified weight. Each attempt will be on a tempo of: On-the-minute. Upon each successful attempt, the athlete will continue on to the next bar. Deadlifts will be ascending in weight. If an athlete is unsuccessful with his/her attempt, up to the 30 second marker of that minute, he/she will perform as many Lateral Over-the-Bar Burpees. If an athlete completes all 10 stations, he/she will perform as many Lateral Over-the-Bar Burpees up to the 30 second marker of that minute.
– Each Burpee will be credited as 1 additional pound to your total.
– Due to equipment use, all Male athletes(individual & team) will cycle through ladder first. 5-10 minute intermission to switch bars/weights& all female (individual & team) athletes will perform the deadlift ladder.
– No straps
-Hitching will constitute a No Rep
M: 275, 300, 325, 350, 375, 400, 425, 450, 475, 500
F: 125, 145, 165, 185, 205, 225, 245, 265, 285, 305
Individual Score = Total weight lifted, including additional Burpee points.
Team Score = Total combined weight lifted, including additional Burpee points.
Wod 3 – Individual: Open Male, Open Female – 10 Min AMRAP
a. 40 Plate Ground to Overhead: 45/25
b. 30 Toes to Bar
c. 20 Box Jumps: 24/20 – No Step-Ups
d. 10 OHS: 115/65
e. 5 Pull-Ups
– Each movement must be completed prior to moving on to next task
Score = Total reps completed
Wod 3 – Team: Open M/M, Open M/F, Open F/F – 10 Min AMRAP
a. 80 Plate Ground to Overhead: 45/25
b. 60 Toes to Bar
c. 40 Box Jumps: 24/20 – No Step-Ups
d. 20 OHS: 115/65
e. 10 Pull-Ups
– Athletes may divide reps up between partners
– Each movement must be completed prior to moving on to next task
Score = Total reps completed by both athletes
