Winter WOD's 2016

[Collapse]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

[Collapse]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
[Collapse]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.
[Collapse]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.
[Collapse]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.
[Collapse]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
[Collapse]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. 

[Collapse]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
[Collapse]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