WOD 1

For Reps

AMRAP in 8min:

Stone to Blocks

Rope Climb

 

All four athletes will start in their designated square.  On the call of 3,2,1…Go! One athlete will begin working. Only one athlete may be out of the square and working at a time. You may alternate athletes and exercises as you choose.  Each Stone to Blocks will be worth 2 points. Each Rope Climb will be worth 5 points. Accumulate as many points as possible within 8 minutes.

Standards

Stone to Blocks

The Jerk Blocks are 38” tall and the Stones are 70#/115#

The Stone must start on the ground and finish on top of the Jerk Blocks. Once the Stone is on the Blocks, you must remove your hands to show that the Stone is completely on the Blocks. You may then remove your Stone to begin the next rep. Prior to the next rep you must remove your hands again to show that the stone is under control on the ground.  The stone must be controlled in its designated area prior to leaving the station in order to alternate athletes.

Rope Climb

The rope is 15’ tall.

The athlete may climb the rope any way they choose. The athlete must CLEARLY touch the black metal covering at the top of the rope before returning to the ground.  On the descent, the athlete must remain in contact with the rope until their hands pass below the tape line, roughly half way down the rope. Jumping from above the tap line will result in a no-rep.  Your feet must touch the ground between climbs.

 

WOD 2

For Time

Row x 1000m

Overhead Squat x 50 (65/95)

Pull-up x 50

Wall Ball x 50 (14/20)

Then…

Wall Ball x 50 (14/20)

Pull-up x 50

Overhead Squat x 50 (65/95)

Row x 1000m

 

There will be two scores for this workout. You will pick 2 athletes from your team to complete each half of this workout. Team members 1 and 2 will complete the workout forward: Row, Overhead Squat, Pull-up, and Wall Ball, for time. Then team members 3 and 4 will complete the workout backward: Wall Ball, Pull-up, Overhead Squat, and Row for overall time.  You may not advance to the next station until all reps are completed.  Only one athlete may be working at a time. **The clock will not stop between workouts.

Standards

Row-Athlete 1 or 2 may start on the rower. The monitor must read 1000m prior to EITHER athlete moving on.

Overhead Squat-Athlete starts with the bar on the ground prior to each set. The athlete then gets the bar to the overhead squat position any way they choose. The hip crease must pass below the top of the thigh and then the knees, hips, shoulders and elbows must be at full extension at the top of the movement for the rep to count. You may snatch the first rep.

Pull-up-Athlete starts hanging from the bar with the arms fully locked out, then the chin must pass over the top of the bar for the rep to count.

Wall Ball-Athlete starts with the Wall Ball in hand facing the target. The hip crease must pass below the top of the thigh and then the ball must touch the face of the target for the rep to count. You may not catch the ball on the bounce and continue to your next rep.

 

WOD 3

Ground to Overhead Ladder

Women

95-105-125-135-145-155-165-175-185-200

Men

135-155-185-205-225-245-265-285-305-315

 

There will be 2 scores for this WOD. The ladder will be done in Male and Female pairs. Each pair will be working simultaneously throughout the ladder. Each pair will have 1 minute to complete 2 reps before moving onto the next bar.  If you fail to complete 2 lifts, you may complete as many cleans as possible with the remaining time, as partial reps. You will get credit for all work completed. How you complete the reps is up to you.  One team member IS allowed to perform both lifts if you choose.

Standard

Both sides of the barbell must start on the ground and end up with knees, hips, shoulders, and elbows fully extended and the bar under control for the rep to count. DO NOT put the bar down before you get the signal from your judge.

 

WOD 4

Obstacle Course

TBA after lunch.

WOD 5

Conga Line

TBA after lunch.