Remember – this one is designed to help anyone with skill issues, get a strong score. Feel free to do the WOD’s however you want (within prescribed rules), and more than once and of course in any order then.
These are not the WOD’s, these are the movements, WOD’s are not released until the start of the comp.
Box Jump – 30″/24″
The non penalty sub is to do 405#/275# Dead-lifts instead of muscle ups. Your choice, but you can only do ONE of those movements in the WOD, you cannot switch back and forth. This will be an AMRAP WOD.
OPEN – pull-ups, sub jumping pull-ups (3-1) = or Dead-lift 255#/185#, Snatch 75#/55#, Box JUMP 24″/20″ or STEP.
Hand Stand Push-Ups
Squat Cleans – 165#/115#
Sub Overhead alternating lunges 45#/25# plate for HSPU
OPEN – Exact same standards on movements, though you are allowed 1/2 abmats (male/female), the inches will be established if you do not have an abmat. Squat Cleans – 95#/65#, overhead alternating lunge 25#/15# plate. This will be an AMRAP Workout
Chest to Bar Pull-ups
Sub jump over barbell for double unders. The barbell will have to be set with full size plates on both sides to get the required height of the bar. This will be an AMRAP Workout
Singles, Chin over bar or 3-1 jumping pull-ups
KB Swings – 2 pood/1.5 pood
KB Swings 1.5pood/1 pood