WOD 1 "Rapid Fire Round"
FOR TIME with 12 min cap
300 m sprint
Thruster up/Snatch down Ladder
9-8-7-6-5-4-3-2-1 Power Snatches
One athlete works at a time, alternating equal rep sets.
Both athletes complete each number of reps in ladder ie 1-1,2-2,3-3 etc
After both athletes complete the 10 rep round of thrusters, athletes will switch to power snatches starting with 9-9,8-8,7-7 etc. Wod is complete when both athletes complete 1 rep each of power snatch.
Athletes must tag off by touching hands upon completion of last rep in each set and before partners first rep in the following set.
**TIME OF COMPLETED RUN WILL BE USED FOR TIE BREAK
SCORE IS TIME COMPLETED OR TOTAL REPS
WOD 2 "WORK = FORCE x DISTANCE"
8 minute AMRAP of 5 Rep Complex
2 Hang Power Clean
1 Front Squat
MINIMUM WEIGHT RX 155/105 SCALED 95/65
Athletes will start this AMRAP by completing the 5 rep complex unbroken. One athletes works at a time, alternating athletes.
Failed reps can be repeated to complete complex as long as bar is not dropped. If weight is dropped before complex is complete, athlete must start complex from the beginning.
Athlete will not start complex until partners weight touches the ground. A NO REP will be called for any complex started early…..
***Athletes may choose to use heavier weight if desired but must use same weight throughout WOD.
Score is total combined weight of complex times number of completed complex's.
Wod 3 "ROW IT OUT"
FOR TIME with 15 min time cap
60 Clean n Jerks 135/95
60 Toes 2 Bar
60 Overhead Dumbell Squat 50/35
60 calorie row
60 Clean n Jerks 115/75
60 KB Swings 53/35
60 Single Dumbell Front Squat 50/35
60 calorie row
One athlete works at a time, alternating every 10 reps for the first 3 movements. Athletes will alternate after 15 calories for row.
Score is time complete or total reps
Wod 4 "FINAL WOD"
TO BE ANNOUNCED
There will not be muscle ups, bar or rings for final word this year. Everything else is possible. Be prepared and bring necessary protective equipment.
|The Rapid Fire Round|
|"WORK = FORCE x DISTANCE"|
|"Row it Out"|