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WOD 1:
3 Rep Max Clean Ladder
WORKOUT:
3-rep Clean every 30 seconds with progressively heavier barbells.
There is a 15 second rest between stations
Athletes will be ranked by the weight of their heaviest successful 3 rep clean. Partial reps will be awarded for each additional deadlift completed at the station the clean was not successful. Should the athlete successfully complete the ladder they may perform deadlifts in the remaining time for points.
Women’s Weights (pounds) – 65, 75, 85, 95, 105, 115, 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180.
Men’s Weights (pounds) – 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
SCORING:
Both teammates successful 3 rep clean weight is combined for overall team ranking. Deadlift reps are to determine tie-breakers.
WOD 2:
Team Row for max meters
WORKOUT:
Team will row for 2 minutes max meters. Each partner rows 1 minute each before performing WOD 3.
Team will row for 2 minutes max meters. Each partner rows 1 minute each again right after WOD 3.
SCORING:
Meters from Row 1 + Row 2 = Max meters.
WOD 3:
5 Min AMRAP- Double-under/ Dead-lift
WORKOUT:
Immediately following the first 2 minute team row in WOD 2,
Team will perform a 5-minute AMRAP of:
25 Double unders
5 Dead-lifts 275/185lbs
Only 1 teammate moves at a time, alternating rounds.
Scaled division:
75 singles
5 Dead-lifts 185/135lbs
SCORING:
Team earns points for the most rounds completed plus every completed additional repetition.
WOD 4:
WORKOUT:
Time Cap: 20 minutes
3 Round for time of:
400 meter team run
90 Box jumps 24”
60 Wall balls 14lb 11ft/9ft
30 Pull ups
Team runs 400 meters together. Only one teammate works at a time on the movements. Team partitions reps however they want.
Scaled Division: 20” box
SCORING:
Fastest time and/or most rounds + reps completed.
WOD 5:
Floater
(to be completed between 9am-2pm)
WORKOUT:
Both teammates working at the same time-
1 minute max rep burpees with weight vest (20lb/10lbs), then
1 minute max distance farmer’s carry with weight vest (20lb/10lbs) 175/105lbs each handle.
Scaled Division: farmer’s carry 135/75lbs each handle
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