EVENT PAGE:
https://www.facebook.com/events/215631758776937/?active_tab=posts
INDIVIDUAL WODS:
WOD 1 A “Need For Speed”
*On a 12 minute running clock
Elite- For Time “Isabel”
RX- For Time “Grace”
Scaled- For Time “Grace” @ 95/65lbs
WOD 1 B
Elite-In the remaining time establish a 1RM Snatch
RX- In the remaining time establish a 1RM Clean & Jerk
Scaled-In the remaining time establish a 1RM Clean
WOD 2 “Pistol Annie”
Time Cap TBD
For Time.
Elite-
50 D.U.
50 Abmat situps
10 Alternating Pistols(un-unsupported)
….40/40/8, 30/30/6, 20/20/4, 10/10/2
RX-
50 D.U.
50 Abmat situps
10 Alternating Pistols(*Supported!!! 1 Hand, 1 Post)
….40/40/8, 30/30/6, 20/20/4, 10/10/2
Scaled-
100 single Unders *Each Round
50 Abmat situps
10 Air Squats
….100/40/8, 100/30/6, 100/20/4, 100/10/2
WOD 3 “9mm”
9 Minute AMRAP
Elite-
9 OTB Burpees
6 Front Squats 155/105
3 Muscle Ups
RX-
9 OTB Burpees
6 OHS 95/65
3 Ring Dips
Scaled-
9 OTB Burpees
6 OHS 75/55
3 Heels to Parallel
WOD 4 “The Final Count Down”
Time Cap TBD
For Time.
Elite-
10-9-8-7-6-5-4-3-2-1
TTB
Deadlift(225/155)
Box Jumps(30/24in)
RX-
10-9-8-7-6-5-4-3-2-1
TTB
Deadlift(185/115)
Box Jumps(24/20in)
Scaled-
Heels to Parallel
Deadlift(135/95)
Box Jump/Step Up(24/20)
TEAM WODS
Team WOD 1A & 1B
“C & C” A.K.A Complex & Cals
1A.
Teams will have12 Minutes to Establish a Team Total 1RM of the following complex….
RX: Snatch from the ground- Snatch from the hang postion- 2Rep Overhead Squat
SCALED: Clean from the ground-Clean from the hang position-2 Rep shoulder to Overhead
* 1 Bar per Team(Co-Eds will be given 2 bars 1 20kg, 1 15kg…only one athlete will be permitted to work at a time.
1B.
Over the 12 Minutes(with one athlete working at a time) teams will row (accumulated) as many calories as posible.
* 1 Rower per team
WOD 2 “Murph Fun Without the Run”
Time Cap TBD
For Time.
RX-
100 Pullups
200 Pushups
300 Squats
*One Athlete working at a time, relay format pullups 25,25,25,25…pushups,50,50,50,50…..Squats 75,75,75,75.
*Tag in, tag out area/system will be utilized.
*Scaled athletes will be permitted to do jumping pullups @ a 2:1ratio
*Scaled Team will be allowed to partition the wod rep scheme anyway, with one athlete working at a time.
WOD 3 “Team Final Countdown-Grid Style”
For Time
RX-
100 D.U.
90 KB Swings 32/24kg
80 Box Jumps 30/24in
70 Thruster 95/65
60 Burpees
50 SDLHP
40 HSPU
30 TTB
20 Pistols
10 Bar M.U.
Scaled-
200 Single Unders
90 KB Swings 24/16kg
80 Box Jump/Step Up 24/20in
70 Thruster 65/45
60 Burpees
50 SDLHP 65/45
40 wallballs
30 Heels 2 Parallel
20 Ground to standing rope climbs
10 Tire Flips
*This will be a grid Style WOD in which teams will move around the competition floor.
*There will be 1 athlete working per movement in each quadrant/area.
*The quadrants/areas will be broken up as follows
Quadrant 1 D.U. , KB Swings, Box Jumps
Quadrant 2 Thusters, Burpees, SDLHP
Quadrant 3 40/30 HSPU, TTB
Quadrant 4 20/10 Pistols, Bar M.U.
*All athletes on the team DO NOT have to execute each movement……if a team member cannot do Bar M.U. other team members can do them
WOD 4 “The Unknown and Unknowable”
WOD will be announced before the intermission during the kids WOD/competition.
