WOD 1

Classic Chipper

For Time:

Snatch x 10

Pull-up x 20

Box Jump Over x 30

Wall Ball x 40

Box Jump Over x 30

Pull-up x 20

Snatch x 10

On 3,2,1 GO, the athlete will perform 10 snatches.  Once 10 snatches have been completed and the bar is safely on the ground, the athlete will then move to the pull-up bar and perform 20 pull-ups.  Once 20 pull-ups have been completed the athlete will then move to their box and perform 30 box jump overs.  Once 30 box jump overs are completed the athlete will move to their wall ball and perform 40 wall ball shots.  Once 40 wall ball shots are completed the athlete will then work back down, completing the same reps of the same exercises in reverse order.  Once the last snatch is under control and locked out overhead, time will be called.

Prescribed Weights and Movements

 

Snatch

Bull Rider-105/165, Steer Wrestler-75/115, Rusty Spur-65/105,

Mutton Buster-65/95

 

Pull-up

Bull Rider-Chest to Bar, Steer Wrestler/Rusty Spur/Mutton Buster-Chin Over

 

Box Jump Over

Bull Rider-24/30, Steer Wrestler/Rusty Spur/Mutton Buster-20/24

 

Wall Ball

Bull Rider-16/30, Steer Wrestler-14/20, Rusty Spur-12/20, Mutton Buster 10/16

Standards

 

Snatch

Each rep must start with both plates touching the ground and end overhead with knees, hips and elbows fully extended.

This can be any type of snatch; power, squat, or split.  As long as you end with your feet together and are fully locked out.

The bar must make one continuous motion from ground to lockout overhead.

If the bar touches any part of the body above the hip on the way up, it is a no-rep.

Pull-up

Bull Rider

You must start in a hanging position with arms fully locked out.

Your chest must make contact with the bar at the top of the movement, below your collarbone.

Any grip is permitted.

Steer Wrestler/Rusty Spur/Mutton Buster

You must start in a hanging position with arms fully locked out.

Your chin must go over the bar at the top of the movement.

Any grip is permitted.

Box Jump Over

You may get over the box any way you choose.

Both feet must make contact with the top of the box at the same time.

Your hands may not touch the box at any time.

You may not use the corner of the box.

Stepping up is permitted in all divisions.

Wall Ball

At the start of each rep your hip crease must pass below the top of the thigh and the ball must make contact with the target for the rep to count.

If you drop the ball it must come to a complete stop on the ground before you can begin your next rep.

WOD 2

Sled Sprint

For Time:

Sled Push x 10m

Farmers Walk x 10m

Sled Push x 10m

Farmers Walk x 20m

Sled Push x 10m

Farmers Walk x 30m

Sled Push x 10m

Farmers Walk x 40m

On 3,2,1 GO, the athlete will push the sled 10m.  Once the front of the sled has passed the weighted buckets, they will pick up the weighted buckets and carry them back past the starting line.  They will then return to the sled and push it another 10m.  Once the front of the sled has passed the second set of weighted buckets, they will pick them up and carry them back past the starting line.  This pattern continues until the sled has been pushed the final 10m and the athlete returns to the starting line with the last two weighted buckets.  Once the buckets and the athlete are across the line time will be called.

Prescribed Weights

Bull Rider 230/270

Steer Wrestler 180/230

Rusty Spur 140/180

Mutton Buster 90/140

Standards

 

Sled

You must be facing the sled at all times.

The front of the sled must pass the weighted buckets in order to advance to the carry.

Farmers Carry

You may only use your hands to carry the buckets.

You must set the buckets down completely past the line in order to advance.

If you carelessly drop the buckets you must do 10 burpees on the spot, each time you drop them.  We understand you will be moving fast, but please respect our equipment and set them down in a controlled manner.

WOD 3

Double Ladder

For Reps and Time

Thruster and L-Sit Ladder

On 3,2,1 GO, the athlete will advance to the first station and have 1 minute to complete 5 thrusters.  Once 5 thrusters have been completed and the minute has expired, the athlete will move to station 2 and complete a 5 second L-Sit.  Once the athlete has completed the 5 second L-Sit and time has expired, the athlete will move to station 3 and perform 5 thrusters at a higher weight.  Once the 5 thrusters have been completed and time has expired, the athlete will move to station 4 and complete a 10 second L-Sit.  This pattern will continue until the athlete can not perform 5 thrusters at the prescribed weight or the required L-Sit time, within the minute.

Thruster Weights and L-Sit Times

All Divisions

 

Thruster

35/50/65/80/95/110/125/140/155/170/185/200

 

L-Sit in Seconds

5/10/15/20/25/30/35/40/45/50/55/60

Standards

Thruster

You may squat clean the first rep.

Your hip crease must go below the top of the thigh at the bottom of the rep and the bar must end overhead with knees hips and elbows fully extended.

It must be one continuous motion from the bottom to top.  Any stop in the middle will result in a no rep.

Once the knees and hips are extended there can be no re-dip.

Jerking the weight is not permitted.

Once the bar has reached the rack position, it may not go any lower until the set is completed.

You may not rest the bar on your back.

You may rest between reps as long as the bar stays in the rack position.

L-Sit

Bull Rider

The heels of the feet must remain off the ground.

The soles of the feet must remain perpendicular to the ground.

Any contact with the ground or the parallette will terminate the set.  This includes your thighs and hips.

You have as many attempts within 1 minute to complete the prescribed time, but the prescribed time must be unbroken.

Steer Wrestler/Rusty Spur/Mutton Buster

The soles of the feet must remain parallel to and off of the ground.

Any contact with the ground or the parallette will terminate the set.  This includes your thighs and hips.

You have as many attempts within 1 minute to complete the prescribed time, but the prescribed time must be unbroken.

WOD 4

“The Missing Piece”

 

TBA