Each day will consist of at least 3 WODs in the following divisions:
Male - RX, Scaled & Masters
Female - RX, Scaled & Masters
Male/Female - RX, Scaled & Masters
Teams will have 9 minutes to complete the sequence below (athletes are able to assist each other in the changing out of the weight). Athlete "A" will perform the sequence as 4-3-2-1, while Athlete "B" will perform the sequence in reverse order - 1-2-3-4. At the 9 minute mark, a NEW 3 minute clock will start and the athletes will have those 3 minutes to establish a 1 Rep Max for the complex (in order for the rep to count, the bar may NOT touch the ground until the athlete has performed the entire complex).
Scoring: There are two scores to be earned here, so think of these as 2 separate WODs. First score is based on time - how fast the "ladder" of 4-3-2-1 is completed. Second score is based on the total amount of weight for the 1RM on the complex.
4 x Power Clean 185/85(RX) 145/65(M) 115/55(SC)
4 x Front Squat
4 x S2OH
3 x Power Clean 205/115(RX) 165/85(M) 135/75(SC)
3 x Front Squat
3 x S2OH
2 x Power Clean 225/125(RX) 185/105(M) 155/95(SC)
2 x Front Squat
2 x S2OH
1 x Power Clean 245/145(RX) 205/125(M) 175/115(SC)
1 x Front Squat
1 x S2OH
WOD 2 - "Grace-A-Bella"
8 Minute Cap
30 Clean & Jerks 115/85 95/65
30 Power Snatches (same weight)
*Partner A & B each have their own bar. All for time, alternating as you please as long as both team mates complete all 30 of each. Partner A can not start the snatches until Partner B has finished the C&J.
WOD 3 - "Gut Check"
10 Minute Cap
100ft Overhead Walking Lunges w/Axle 130/90 90/60 (Narrow Grip)
While partner A does OH walking lunges partner B must complete 50 burpees. If partner A completes lunges before partner B finishes burpees, partner A will have to hold axle in OH position until burpees are completed. For every time the axle is dropped there will be a 5 burpee penalty that partner B must perform. Switch and repeat!
WOD 4 - "The Dirty-Rod"
3 Minute Cap
400m Sled Pull
*each teammate has to pull 200m