These WOD’s can be done in any order, and as often as you like. The requirement to win RX is video submission must be present. This event does not include T-shirts, needed to post that because I know we asked size. Sorry. HOWEVER, the WWW Box Resolution does. OK, back to the details.
This is a 5min AMRAP – as many rounds and reps as possible. You can do each round BROKEN, as long as you only move forward once all reps per round are completed. If you are competing to win, I would recommend a coach keeps your score.
NOTE – you can break up all the movements in a round and do them in any order and in any quantity as you like. But you must finish all that rounds work before moving on to the next round.
PER ROUND -
5 Muscle Ups – standard is that you must do CF Games style MU’s to start at full extension, A TURN OUT at the bottom is necessary to insure full range of motion, where palms of hands are turned to face out 180 degrees; and full extension of both arms at the top of the rings.
10 – 115#/85# Snatch (squat, power or muscle)
15 – 30″/24″ Box Jumps (must jump leaving both feet together, and landing both feet together. Must stand at complete extension while feet are still in contact with the box. Can step or jump down.
THE FALL SUB – 405#/275# Dead-lifts can be done instead of MU’s, either or, cannot change mid WOD (1 for 1 sub)
5 Minutes to complete
Scaled/OPEN division: 5 Pull-ups or 15 Jumping Pull-ups (chin over bar, and full extension of the arms at the bottom)
10 – Snatch 75#/55#
15 – Box Jump or Step Up 24″/20″
THE FALL SUB – 225#/165# Dead-lifts (1 for 1 sub)
10 Minute AMRAP – Like WOD #1, you need to complete the total number of reps per round before moving to the next round, but you can split them up in any order, and that order can change from round to round.
10 – Hand Stand Push-ups. You may use an abmat if there are 25# bumper plates or LARGER next to it on either side for your hands. Kipping is allowed.
20 – Squat Cleans 165#/115# – full squat with crease of hip below knee. It is acceptable to power clean and then front squat as two distinct movements.
THE FALL SUB – 45#/25# overhead alternating lunges (1 for 1 sub). The standard, you need to touch one knee to the floor, then alternate and touch the other knee to the floor, in between knee touches you must come to complete extension of the knee and hip. The entire time you are lunging, the plate must be help overhead, NO PART OF THE PLATE can be below the top of the head.
Scaled/OPEN division: same WOD – Hand Stand Push-ups are done to 1 abmat (MEN) or 2 abmats (WOMEN). The squat cleans are 95#/65#
Kipping HSPU are allowed but be sure you are fully extended of course.
7 Minute AMRAP – This WOD is done in the exact order prescribed. Total rounds and reps.
40 Double Unders
7 Chest to Bar Pull-ups
THE FALL SUB – Jump over barbell subbed for double unders. The bar must be set up with full size plates to achieve the acceptable height for the barbell. Jump over the barbell from two feet, landing on two feet, in any direction (lateral, forward, backward, or from one position to another, as long as both feet leave and land together.
40 single unders (no advantage for having doubles) – can do the barbell jump overs
7 chin over bar pull-ups (18 jumping pull-ups)
2 Rounds for Time
30 Kettlebell Swings (2 Pood/1.5Pood)
50 Air Squats
KB Swing – arms vertical at the top, and straight with no more than 10 degree elbow bend (we can measure this on video if need arises, so face the camera on a slight angle), no concern over the bell. Must be below the hips at the bottom, as a normal KB Swing.
Sit-ups – arms touch the floor behind the head, torso is perpendicular to the floor at the top. No uneven ground allowed.
Scaled/OPEN division: Same WOD, 1.5 pood/1 pood.