WOD #1
30 Double Unders
15 Power Snatch
8 minutes (you can start with whatever movement you want to maximize your score – we recommend DU’s if you have them solid).
The open was a 10 minute workout, the World Wide WOD is an 8 minute workout. It is an AMRAP counting all REPS. The weights for the Power snatch are:
RX, Scaled, Masters: Men/Women- 75#/55#
Beginner: Men/Women – 55#/45# (Women – Clean and jerk is acceptable)
Scaled/Beginner – you can choose to double under, or you can do 90 single unders per round. You may change back and forth from round to round, but cannot MIX within a round. So if you were to start round 3 with double unders, and you accomplished 15, but then failed miserably. You can switch to single unders and will be required to perform 90 still.
If you do less reps then required in any given round, you will be penalized the number of missed reps. So if you perform 29 double unders, or if you perform 89 single unders you will receive a score of 28 reps for that round: the total number actually done = 29 (singles will be the whole number when you divide by three) – the reps not completed for that round (1) = 28.
WOD #2 -
WOD #2 for the World Wide WOD is announced without rounds, rep counts or order (and we can change weights before the full announcement). Why not get most of the details well in advance of the open. We will provide details early and you can perform these WOD’s early and submit once competition opens. Those details will only be provided to registered competitors, so if you want full details, register early!
Diddy Kong – this one you need two barbells or less (you are allowed to use 2, not 3 even though the WOD calls for three weights, you are forced to change the weight between two movements – we recommend no collars). You get to pick which bars you want to change.
RX Male/Female:
Muscle Ups/Chest to Bar Pull-ups, Dead-lift – 345#/205#, Push Press/Jerk – 155#/95#, Squat Clean – 205#/105#
Masters:
Muscle Ups/Chest to Bar Pull-ups, Dead-lift – 315#/185#, Push Press/Jerk – 135#/85#, Squat Clean – 185#/95#
Scaled Male/Female:
Pull-ups/Pull-ups (both allowed 3:1 jumping), Dead-lift – 255#/155#, Push Press/Jerk – 115#/75#, Squat Clean – 135#/85#
Beginner Male/Female:
Jumping Pull-ups, Dead-lift – 155#/95#, Push Press/Jerk – 95#/45#, Power Clean – 115#/65#
WOD #3
Death By Triplet
In the first minute RX competitors will perform 1 chest to bar pull-up, 1 burpee and 1 (to be announced), in the second minute you will perform 2 of each, in the third minute you will perform three of each, etc. You are done as soon as you cannot complete all of that minutes prescribed work before the minute expires.
Scaled competitors = regular pull-ups or 3:1 jumping pull-ups.
Beginners = 1:1 jumping pull-ups.
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