WOD #1
Rx :
12:00 CAP
4 Rounds
30 Thrusters 105/75
10 Syncronized Burpees
3 Rope Climbs 15’
In teams of 3, You may split reps as you see fit.
Each movement must be completed in order.
Thruster-hips will need to clearly be below parallel and be at full extension in the lockout position overhead.
Burpees- ALL partners go down at the same time and up at the same time. Rep will not be counted until everyone is standing.
Rope Climb- You may go legless our use your feet, You must touch the 15’ mark and have a controlled decent.
Scaled:
12:00 CAP
4 Rounds
30 Thrusters 75/55
10 Syncronized Burpees
9 Scaled Rope Climbs
In teams of 3, You may split reps as you see fit.
Each movement must be completed in order.
Thruster-hips will need to clearly be below parallel and be at full extension in the lockout position overhead.
Burpees- ALL partners go down at the same time and up at the same time. Rep will not be counted until everyone is standing.
Rope Climb- Athlete begins on the ground with hips and shoulders flat on the floor, Athlete will pull their-self to a fully extended standing position and then will proceed to lower their-self back to floor with shoulders and hips flat to the floor.
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Rx WOD #2: Relay – Row
RX
In teams of 3.
30 Double Unders
9 Box Jump Over 30/24
6 Hang Snatch 95/65
3 Bar MU
Partner A will row for calories,
While partner B is completing a full round,
Partner C waits his/her turn…
Once partner B has completed their 3rd Bar Muscle up they will then proceed to tag the next partner. (You may cycle partners any way you wish, as long as a new athlete starts the next round .(also If you begin a round you must finish the round.)
Standards:
Double Unders:
Athlete will have their rope pass under their feet twice before they hit the ground again.
Box Jump Over:
Each rep begins with both feet on the floor. (One footed jumps and step ups are not permitted) The athlete may jump over the box without touching it, or may land on top of the box before jumping off to the other side. The athlete may not use their hands, and their feet must go over the box, not around it.
Hang Snatch:
Athlete will begin with the barbell above knees, athlete may snatch from any position between hips and knees. (So yes, hip snatch is ok). The barbell must come to full lockout overhead with the hips, knees, and arms fully extended and directly over the athletes body..
Bar Muscle Up:
Repetitions starts with the athlete hanging from the bar with full extension of the elbows and shoulders. The repetion finishes with the athlete above the bar with full extension of the elbows
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Scaled
Scaled WOD #2: Relay – Row
In teams of 3.
18:00 AMRAP
90 Single Unders
9 Box Jump Over 24/20
6 Hang Snatch 65/45
12 Oh Plate Lunge 45/25
In teams of 3.
Partner A will row for calories,
While partner B is completing a full round,
Partner C waits his/her turn…
Once partner B has completed their 12th OH Lunge they will then proceed to tag the next partner. (You may cycle partners any way you wish, as long as a new athlete starts the next round .(also If you begin a round you must finish the round.)
Standards:
Single Unders
Athlete will have their rope pass under their feet once before their feet hit the ground again.
Box Jump Over:
Each rep begins with both feet on the floor. (step ups are permitted) The athlete may jump over the box without touching it, or may land on top of the box before jumping off to the other side. The athlete may not use their hands, and their feet must go over the box, not around it.
Hang Snatch:
Athlete will begin with the barbell above knees, athlete may snatch from any position between hips and knees. (So yes, hip snatch is ok). The barbell must come to full lockout overhead with the hips, knees, and arms fully extended and directly over the athletes body..
Overhead Lunge:
Athlete will begin each rep with plate overhead. Athlete will then proceed to step out to lunge position touching their knee to floor for each rep. Rep will be complete once feet are brought back together.
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WOD 3……A and B
this will be a total of 20 minutes. There will be no rest in between A and B. When the timer hits the 12:00 mark Wod 3b will begin!
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WOD 3A
12:00 AMRAP
Deadlift
Hang Clean
STOH
Back Squat
Rx 135/95
Scaled 75/55
A continual descending and ascending ladder, meaning you will do 10 of every movement,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10,10,9,8,etc..
You may split this reps as you see fit. Only one partner will work at a time.
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WOD 3b
8:00 to find a:
1 Rep Max Hang Clean (Power or Squat)
– One athlete may move at a time.
Score will be a total combined weight successfully moved by all three athletes.
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Movement standards:
Deadlift Bar must start on the ground and athlete must finish in full lockout with shoulders behind bar.
*Bouncing the bar off the floor and dropping from the hips= no rep
Hang Clean- The bar will start from above the knees.(Clean=Power or Squat) The bar will travel from a hang position to the front rack position, resting on the shoulders with elbows breaking the vertical plane of the bar from the side (elbows must pass in front of the bar). Hips must be open at the top.
STOH- The bar will start in the front rack position and will end overhead with full knee, hip and arm extension and with a neutral head position. (Press,Push press, push jerk, split jerk)
Back Squat- Rep will begin with athlete standing tall, dropping the hip crease below parallel. Athlete will proceed to finish the rep by standing with the knees and hips completely open at the top with the barbell in control.
Athlete may have help placing/removing the bar by their teammates only
