INDIVIDUAL WODS:
WOD 1 Hero’s
Elite Division-
“Tyler”
5 Rounds For Time
(20min Cap)
7 Muscle Ups
21 SDLHP 95/65#
WOD 1 Hero’s
RX & Scaled Division-
“Wittman”
7 Rounds For Time
(20min Time Cap)
15 Kettlebell Swings 24/16kg (Masters 50+ 16/8kg)
15 Power Cleans 95/65# (Scaled & 50+ Masters 75/55#)
15 Box Jumps 24/20in (40+ Masters may step up, Scaled & Masters 20in Box)
WOD 2A “21 Gun Salute”
On a 10min running clock…
For time.
6min Time cap
21 Cal Row
21 Over The Rower Burpees (40+ masters may step over)
21 Cal Row
at the 7minute mark on the running clock
WOD 2B “21 Gun Salute pt2”
For time.
3min Time cap
Elite- 21 Clean and Jerks 155/105#
RX- 21 Thrusters 115/85#
Masters 40-49 95/65#
Scaled & 50+ Masters- 21 Thrusters 75/55#
***Note 2A and 2B are 2 separate scores
WOD 3 “The Lone Survivor” – Head to Head Barbell Tournament
At the conclusions of WOD 2B All athletes will be seeded into a tournament style bracket based on their current position on the leader board.
For WOD 3 Athletes will lift “head to head” in a knockout style tournament battle.
The lifts for each division are as follows:
Elite-Snatch
RX- Clean & Jerk(Ground2OH)
Scaled- Clean(Full or Power)
Details:
The higher seeded Athlete (again, to be determined by the athletes position on the leader board after WODs 1, 2A, and 2B) will have the opportunity to lift first.
Once an athlete misses a lift twice that their opponent has hit, they will be eliminated and assigned a point value to be scored in the overall leader board. The winner will move on until they are beat or crowned….”The lone Survivor”
There will be a max of 60sec rest between attempts
TEAM WODS:
***WOD standards videos are in production stay tuned…..
WOD 1 Hero’s
“Bradshaw”
10 Rounds For Time
3 Hand Stand Push Ups
6 Deadlifts 225/155#
12 Pullups
24 Double Unders
Details:
Teams will be allowed to break the work up how ever they wish within the following parameters. Only one athlete working at a time. The other 3 athletes will be waiting in the tag-in, tag-out area. A hand to hand tag must occur behind the designated line prior the next athlete beginning work/reps. Athletes may change tag in/out at anytime they do not have to complete the reps of the any given movement and are not limited to only completing reps of one movement.
*Scaled division athletes will do hand release pushups, DL will 205/135# , Single Unders @ a 3:1 ratio, and Jumping Pullups @ a 2:1 ratio
*Time cap 20min
WOD 2A “Team 21 Gun Salute”
With a 10 min running clock….
Working in tandem pairs; for time
21 Cal Row
21 synchronized over the rower burpees
21 Cal Row
6min Time Cap
At the 7min mark of the 10min running clock
WOD 2B “Team 21 Gun Salute pt2”
For time.
21 Tandem Front Squats (using a combat/field stretcher)
Details:
For WOD 2A Teams will be working in 2 pairs utilizing two C2 Model D Rowers
Athlete 1 (per pair) will row 21 Calories, then both athletes will execute 21 synchronized burpees over the rower, once the burpees are complete Athlete 2(of each pair) will row the 2nd 21 Calories.
Once both(per team) complete the second 21cal row there time will be noted.
Teams have 6minutes to complete “21 Gun Salute pt1”
at the 7 minute mark of the 10 min running clock….
WOD 2B “21 Gun Salute pt2”…
Teams will work in pairs to execute 21 partner squats using a field/combat stretcher with weight loaded on top (loads for RX & Scaled divisions TBD) each pair of team members will execute 21 squats once both pairs have finished their reps their time will be noted.
Visual of combat/field stretcher are posted below
WOD 3 “Team Lone Survivor” – Head to Head Barbell Tournament
At the conclusions of WOD 2B All Teams will be seeded into a tournament style bracket based on their current position on the leader board.
For WOD 3 Teams will lift “head to head” in a knockout style tournament battle.
The lifts for each division are as follows:
RX- Clean & Jerk(Ground2OH)
Scaled- Clean(Full or Power)
Details:
The higher seeded Team (again, to be determined by the team’s position on the leader board after WODs 1, 2A, and 2B) will have the opportunity to lift first.
All 4 Athletes will lift to accumulate a team total for each round, athletes will have 2 attempts at their declared weight. The highest team total will move on until they are beat or crowned….”Team lone Survivor”
There will be a max of 60sec rest between attempts
