WOD 1

RX

For Reps

AMRAP in 10mins:

Weighted Abmat Situp x 10 (14/20)

Rope Climb x 1

 

PRO

For Reps

AMRAP in 10mins:

GHD Situp x 10

Rope Climb x 1

On the call of 3,2,1 go, athlete 1 will perform 10 situps and 1 rope climb.  Once athlete one has completed one full round, they will tag athlete 2. Athlete 2 will then complete 10 situps and 1 rope climb. They will continue this pattern until time expires. You must alternate each round. The score is total reps completed.

Standards

Weighted Abmat Situp

Each athlete must use an abmat.  The movement starts with the ball in contact with the ground over the athletes head and ends with the ball in contact with the ground in front of the athlete’s feet.  The athlete’s feet must remain touching each other while the ball is in contact with the ground for the rep to count.

GHD Situp

Each athlete may adjust the GHD machine as needed. The movement starts with the athlete touching the, floor (men)/Med Ball (women), with both hands at the same time, then touching the foot pad with both hands at the same time.

Rope Climb

Any rope climb technique is acceptable. You must make contact with the black metal casing at the top of the rope before returning to the ground. You must stay in contact with the rope until you drop below the 9ft line in order for the rep to count.

 

WOD 2

For Max Weight

In 10 mins:

Establish a 1RM Snatch for each partner.

On the call of 3,2,1 go, athlete 1 will perform 10 double unders and then a snatch attempt.  Athlete 2 will then perform 10 double unders and a snatch attempt. Athlete 1 will then have to perform 20 double unders and a snatch attempt. This pattern will continue, adding 10 double unders, before each attempt, until time expires. You can have as many attempts as you want, but you must alternate partners. Once the bar is raised above the knee it will be considered an attempt. Each team will have:

Male Bar x 1

Female Bar x 1

45 x 4

35 x 4

25 x 4

15 x 4

10 x 4

5 x 4

2.5 x 4

Clips x 4

Standards

 Double Under

The rope must pass under the feet twice with one jump. Any rope is permitted.

 Snatch

You must announce the weight you are lifting, prior to each lift, to your judge. Any form of snatch is permitted. The bar must go from ground to overhead in one fluid motion. If there is any stop in bar movement or change of direction, the rep will not count.  If the bar makes contact with the body at any point above the hip, it will not count.

 WOD 3

RX

For Time:

Female- Wall Ball x 100 @ 12#

Male- Wall Ball x 100 @ 16#

 

PRO

For Time:

Female- Wall Ball x 100 @ 14#

Male- Wall Ball x 100 @ 20#

On the call of 3,2,1 go, the female athlete will perform 100 wall ball shots. Each time she drops the ball, the male athlete must perform 10 burpees before she can resume wall ball shots. Once she has completed 100 wall ball shots, the male athlete may begin his 100 wall ball shots. Each time he drops the ball, the female athlete must complete 10 burpees before he can resume wall ball shots. Time will be called once he has completed his 100th wall ball shot.

Standards

 Wall Ball

The movement starts with the athletes hip crease below parallel and ball in hand, and ends when the ball makes contact with the face of the target.  Any time that the ball makes contact with the ground, stops moving up or down while in the athletes hands, or is being moved at a speed that is deemed uncommonly slow, it will count as a drop. If you miss the target but catch the ball and keep moving the rep will not count but you may continue wall ball.

Burpee

The movement begins with the athletes chest on the ground and ends when both hands make contact with a ring above the athletes head at the same time. If you miss the ring, you only need to repeat the jump, not the entire burpee. All of the mens rings will be set at 90inches and all womens rings will be set at 86inches.

 

WOD 4

RX

For Time:

Uneven Partner Deadlift x 50 @ 230#

Toes to Bar x 40

Weighted Partner Stepup x 30 (26/44–20”/24”)

Synchronized Burpee x 20

Row x 1000m (500m each)

 

PRO

For Time:

Uneven Partner Deadlift x 50 @ 320#

Toes to Bar x 40

Weighted Partner Stepup x 30 (35/53—20”/24”)

Synchronized Burpee x 20

Row x 1000m (500m each)

On the call of 3,2,1 go, both athletes will begin deadlifting.  Once all 50 deadlifts are completed both athletes will move to the toes to bar. One athlete must be hanging from a pullup bar in order for the other athletes toes to bar to count.  Once all 40 toes to bar are completed both athletes will move to the stepups.  Each station will have 2 boxes and 2 kettlebells.  Each athlete must be holding one kettlebell and step up on one of the boxes at the same time.  Once all 30 stepups have been completed both athletes will move to the burpees. Each athlete must touch their chest to the ground and then get both feet on a plate at the same time. Once all 20 burpees have been completed they will move to the rower. Athlete one will begin rowing until the monitor reads 500m, then athlete 2 takes over until the monitor reads 1000m. Once the monitor reads 1000m, time will be called.

Standards

 Uneven Partner Deadlift

This is a traditional deadlift and the hands must be outside the feet. The movement starts with the barbell on the ground and ends with the shortest of the two partners at full extension. Full extension is with the knees and hips locked out and shoulders behind the bar.

Toes to Bar

The movement begins with the athlete hanging from the pullup bar and their feet behind the vertical plain of the bar, and ends with both feet touching the bar at the same time.

The partner that is hanging must have both feet off the ground, but may hold the bar with their hands any way they choose.

Weighted Stepup

The movement starts with both athletes holding hands.  Each athlete must have a kettlebell in the other hand to begin. Each athlete must step up onto their pair of boxes and reach extension under control for the rep to count. Extension is when the knees and hips are fully locked out, under control at the top of the boxes. You may choose who steps up on what box and who carries what bell.

 Synchronized Burpees

The movement begins with each athletes chest on the ground with hands behind the tape line and ends with both athletes feet on plates at the same time.

 Rowing

You may adjust the rower as you wish. Athlete 1 must stay on the rower until the monitor reads 500m.