The Garage Games
Muscle Up Quest WOD – 4 minutes + 1 minute rest
RX Elite RX/Master 40-44 Scaled/Masters MasterScaled
1,2,3,4,5,6,7… 1,2,3,4,5,6,7… 1,2,3,4,5,6,7… 1,2,3,4,5,6,7…
165#/105# Snatch 135#/85# Pwr Clean 105#/75# Deadlift 105#/75#
Burpee Muscle-up Burpee Muscle-up Burpee Pull-up Burpee
SPECIFIC ** – Master 45-49 – 135#/85# Power Clean, Burpee Chest To Bar
Master 50-59 – 105#/75# Power Clean, Burpee Pull-up
Master 60+ and Scaled – 105#/75# Power Clean, Burpee Pull-up (Men), Burpee (Women)
Quest Bells Over Balls – 6 minute time cap
Rest 1 minute past time Cap of WOD #1 then:
21,15,9
KB Swings
Wall Balls
RX Elite RX/Master RX Scaled/Masters Scaled-Russian
2 Pood/1.5 Pood 1.5 Pood/1 Pood 1.5 Pood/ 1 Pood
20#/16# 20#/16# 16#/12#
Masters RX 50-60+ : 1.5 Pood/ 1 Pood American Swing, 16#/12# Ball
Scaled = American Swing, Masters Scaled = Russian Swing
Beginners-Russian Swing, 1 Pood/20#, Burpees
Teens – 13-14: Beginners Version
Teens – 15-17: Scaled Version
PLAE The Handstands WOD
RX Elite RX/Masters RX 40-44
(5) 225#/135# Squat Cleans (5) 185#/95# SC
Handstand Walk (10) Deficit HSPU
(10) Pistols Each Leg (10) Pistols Each Leg
(4) 225#/135# Squat Cleans (4) 185#/95# SC
Handstand Walk (8) Deficit HSPU
(8) Pistols Each Leg (8) Pistols Each Leg
(3) 225#/135# Squat Cleans (3) 185#/95# SC
Handstand Walk (6) Deficit HSPU
(6) Pistols Each Leg (6) Pistols Each Leg
(2) 225#/135# Squat Cleans (2) 185#/95# SC
Handstand Walk (4) Deficit HSPU
(4) Pistols Each Leg (4) Pistols Each Leg
(1) 225#/135# Squat Cleans (1) 185#/95# SC
Handstand Walk (2) Deficit HSPU
(2) Pistols Each Leg (2) Pistols Each Leg
Scaled/Masters 44-49 Beginners MastersScaled/RX 50-60+
(5) 135#/75# SC (5) 135#/75# DL (5) 75#/45# SC
(10) HSPU/ Sub Push-ups X2 (10) Push-ups (10) push-ups
(10) Plate Squats (10) Squats (10) squats
(4) 135#/75# SC (4) 135#/75# DL (4) 75#/45# SC
(8) HSPU/ Sub Push-upsX2 (8) Push-ups (8) push-ups
(8) Plate Squats (8) Squats (10) squats
(3) 135#/75# SC (3) 135#/75# DL (3) 75#/45# SC
(6) HSPU/ Sub Push-upsX2 (6) Push-ups (6) push-ups
(6) Plate Squats (6) Squats (6) squats
(2) 135#/75# SC (2) 135#/75# DL (2) 75#/45# SC
(4) HSPU/ Sub Push-upsX2 (4) Push-ups (4) push-ups
(4) Plate Squats (4) Squats (4) squats
(1) 135#/75# SC (1) 135#/75# DL (1) 75#/45# SC
(2) HSPU/ Sub Push-upsX2 (2) Push-ups (2) push-ups
(2) Plate Squats (2) Squats (2) squats
Masters Scaled and 50-60+: *Plate Squats = To be determined (likely holding a 45#/25# plate)
WOD 3 – 7 minute time cap Pure Strength FIELD of PAIN III – Individual (outside)
15 Ground to left Shoulder – Stone
Carry stone 30’
15 Ground to right Shoulder – Stone
Carry Stone back 30’
15 STO – Axel
Front Rack Walking lunge – 30’
15 STO – Axel
Front Rack Walking lunge – 30’
Elite/RX/RX 40-49 : 117#/75# Stone, 135#/95# Stubby Axel
Masters RX 50-60+/Scaled/Teen 15-17: Deadlift Stone, carry however you can :117#/75# Stone, 95#/55# Stubby Axel
Masters Scaled/Teen 13-14: Ground to Shoulder Sandbag 60#/40#, 95#/55# Stubby Axel Dead-lift
10M of Death – Youth/Teens/Beginners
Death by 10M: Run – Beginners and Teens, BEAR CRAWL – Youth
1st minute Run/BEAR CRAWL 10M
2nd minute Run/BEAR CRAWL 10M, then another 10M
3rd minute Run/BEAR CRAWL 3 lengths of 10M
Go until you cannot complete a full round, your score will be the total completed 10M segments.
WOD Sit Up Youngster! Youth
Youth 7-9:
20 Overhead Squats (PVC PIPE)
10 Sit-ups
20 Burpees
10 Sit-ups
20m walking lunge (20# Sandbag)
10 Sit-ups
Youth 10-12:
20 Overhead Squats (PVC PIPE)
20 Sit-ups
20 Burpees
20 Sit-ups
20m walking lunge (20# Sandbag)
20 Sit-ups
WOD – Living the WODLife Youth
Youth 7-9: 6 Minute AMRAP – 10 Burpee over bar, 30 jump rope, 10 Squat Cleans (15# barbell)
10-12: 8 Minute AMRAP – 10 Burpee over bar, 30 jump rope, 10 Squat Clean and Jerks (15# Barbell)