World Wide WOD – WOD #2 and WOD #30

OK, here is what you were waiting for, WOD #2 and #3 are released!!  You can submit these videos as early as you want, but WOD #2 is DUE by 2/15 and WOD #3 by 2/21 (notice this is a Tuesday).  At MIDNIGHT EST.

WOD#2 – Diddy Kong – PAY ATTENTION – I misstated the Masters Requirements

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.  You can use only one bar if necessitated, but that is not recommended.

3 Rounds:

RX Male/Female:
1 rep – Dead-lift – 345#/205#, 2 reps – Muscle Ups/Chest to Bar Pull-ups, 3 reps –  Squat Clean – 205#/105#, 4 reps – Push Press/Jerk – 155#/95#

Masters:
1 rep – Dead-lift – 315#/185#, 2 reps – Muscle Ups/Chest to Bar Pull-ups, 3 reps –  Squat Clean – 185#/95#, 4 reps – Push Press/Jerk – 135#/85#

Scaled Male/Female:
1 rep – Dead-lift – 255#/155#, 2 reps - Pull-ups/Pull-ups (both allowed 3:1 jumping = 6 per round), 3 reps – Squat Clean – 135#/85#, 4 reps - Push Press/Jerk – 115#/75#

Beginner Male/Female:
1 rep – Dead-lift – 155#/95#, 6 reps - Jumping Pull-ups, 3 reps –   Power Clean – 115#/65#, 4 reps - Push Press/Jerk – 95#/45#

Penalty for reps not counted is 20 seconds per rep, so if you don’t do any work and submit a video of yourself staring at the bar you will get a score of 10 minutes.  Penalty for each jumping pull-up missed is 7 seconds.

Clean Fruits and Vegetables

WOD #3 – Death By – Pull-ups, Burpees, Toes 2 Bar

Each minute you do 1 rep of each, in order, and these reps escalate by 1 rep every minute.  1 the first (3 total), 2 the second (6 total), 3 the third (9 total), 4 the 4th (12 total) etc.  As soon as you cannot keep up and complete all the required reps within that minute, you will count all the completed reps up to that time for your total score.

RX Men/Women:

Men – Chest to bar pull-ups/Women – regular pull-ups, burpees, toes to bar (make contact)

Masters:

Pull-ups, burpees, toes to bar

Scaled:

Pull-ups (jumping 3:1 is ok, but add 3 each minute), burpees, knees to elbows (knees to upper arm is a better description as you can touch the triceps down to the elbow – make contact).

Beginner:

Jumping pull-ups (start with 3, and add 3 each minute – be fast), burpees, sit-ups