![[Collapse]](../Images/black_arrow_down_50px.png) | 1. Wod 1 |
| | RX 9-7-5 squat snatch 135/105 5-5-5 mu's guys / bar girls
Scaled 9-7-5 squat snatch 105/75 15-15-15 pull ups
Teens 21-15-9 OH squats 95/65 - 65/45 youth up to 14yrs burpee box jumps |
| 2. Wod 2 chipper |
| | Wod 2 12 min Amrap:
RX DIVISION:
200 Du's 50 DB squat snatches 55/45 100 Du's 50 DB squat snatches 55/45 200 Du's
SCALED:
150 Du's or 300 singles 50 DB snatches 45/30 75 Du's or 150 singles 50 DB snatches 45/30 150 Du's or 300 singles
Score is time completed. 1 sec penalty per rep not finished If you do singles your reps will be scored has doubles. Meaning 300 singles equals 150 doubles.
Alternating snatches |
| 3. Wod 3 A: Thruster |
| | Wod 3 & 4 12 min running clock (All Divisions except Teens)
A) 6 mins to establish a 3RM Thruster
Directly into
B) 6min Amrap
20/15 Cal row 10 Lateral Burpees over Rower
Score: Part A) total heaviest lift between both athletes combined
Part B) Total reps completed *** Athletes most complete 1 full round then tag partner. |
| 4. Wod 4 B: pull and jump |
| | Wod 3 & 4 12 min running clock (All Divisions except Teens)
A) 6 mins to establish a 3RM Thruster
Directly into
B) 6min Amrap Wod 4
20/15 Cal row 10 Lateral Burpees over Rower
Score: Part A) total heaviest lift between both athletes combined
Part B) Total reps completed *** Athletes most complete 1 full round then tag partner. |
| 5. Wod 5: Stay Afloat |
| | RX & Scaled 8min amrap 50m swim 20 air squats 20 hrpu
Teens 6min amrap 50m Swim 10 Air squats 10 Hrpu
This year only 1 athlete has to swim. Meaning, if you have a partner that is afraid to swim but still wants to compete, now they can. Event standards will change.
Athlete 1 - swims down and back, tags athlete 2. A2 will then complete the air squat/HRPU portion. A2 then tags A1 who may stay in the pool if there doing all the swimming. See example below.
A1- swims 50m tags A2 A2- completes the 20 Air squats & 20 HRPUs A2 - Tags A1 who may stay in the pool, A1 completes the swim while A2 waits before they start there movements out of the pool.
So what ever athlete does not swim does all the body weight work.
You may also choose to alternate as stated in the earlier standards. If you have any questions message me. |
| 6. Teens Wod 6 |
| | Wod 6 Teens
8 min Amrap
10 Cal assault Bike 10 Thrusters 10 Box jump overs
95/65 16-18 age group 65/45 13-15 age groups |
| 6. Wod 6: Surprise and Strategize |
| | Surprise & Strategize 17 min Cap - complete the following 150 - T2B/K2C 150 - Deadlift 185/155 RX 155/105 Scaled 150 - Pistols/Goblet Squats 55/35 150 - Box Jump Overs *athletes can chose what order the movements go but they must complete t2b/HKR first. You must complete all reps before advancing sections. Order or movements will be determined with the assigned judge before the count of 3-2-1 GO. * in the event of a tie the Tie Break time will be after the completion of the second set of 150reps. |
| 7. Wod 7 A: upside down |
| | Wod's 7 & 8 RX & Scaled
RX
0-6 mins
10 Power Cleans 155/115 (RX) 125/85(Scaled) 10 HSPU/ 5 wall walks (scaled)
* Score is total reps
1 min rest ( During this period athletes are responsible for weight change)
7-12 min Wod 8
10 Cal Assault bike 10 Thrusters 135/95(RX) 95/65(Scaled)
*Score is total reps |
| 8. Wod 8 B : The Punisher |
| | Wod's 7 & 8 RX & Scaled
RX
0-6 mins
10 Power Cleans 155/115 (RX) 125/85(Scaled) 10 HSPU/ 5 wall walks (scaled)
*Athletes must alternate Rounds * Score is total reps
1 min rest
7-12 min Wod 8
10 Cal Assault bike 10 Thrusters 135/95(RX) 95/65(Scaled)
*Score is total reps |