Team WODs

WOD 1:

Part 1: with a 10 minute running clock, 2 teammates each establish a 1RM Hang Snatch (scaled from the ground) in 5 minutes.  At the 5 minute mark, the other 2 teammates each establish a 1RM Clean.  Mixed teams will send 1/1 to each station. Athletes will have a 1 minute transition and they will begin Part 2. Score is total load of all 4 lifts.

Part 2: After the 1 minute transition, each Team will have a Rower and Air Assault bike where they will have 4 minutes to get as many calories as possible.  There are no requirements for minimum workload.  Break it up between the 4 teammates as necessary, even on mixed teams. Score is total calories from the Rower and Air Assault.

Rx WOD 2:
50 WB, 30/20 to 10/9
40 T2B
30 Hang Power Cleans, 155/105
20 Burpee Box Jump Overs, 24″(4 Female 20″)

Scaled WOD 2:
50 WB, 20/14 to 10/9
40 KB Swings, 1.5/1 Pood
30 Power Cleans, 115/75
20 Box Jump Overs, 24″(4 Female 20″)

WOD3:

250M Beach Sled Pull Relay

Rx WOD 4:
20-15-10 Thruster, 135/85#
30-25-20 Pull-up

-tag

15-12-9
Muscle up
Snatch, 135/85#

20-15-10 (Women Rx Teams)
CTB
Snatch, 85#

Scaled WOD 4:
2 rounds for time:
25 Thrusters, 95/55
25 Burpees over the Bar
-Tag

2 rounds for time:
25 Thruster, 95/55
25 Pullup

2 rds for time: (Women Scaled Teams)
20 Snatch, 55#
20 Burpees over the Bar