WODS ARE NOW LISTED

 

WOD 1 – 10 MINUTE TIME CAP

Team RX – 400 meter sprint per athlete then choose 1 athlete to complete each of the

following movements.  21 Thrusters 135#/95#, 21 Cleans 155#/115#, 21 Deadlifts

255#/185#, and 21 Snatches 135#/95#.  Every time athlete drops the bar 3

synchronized burpees must be done by the entire team.

Team Scaled – 400 meter sprint per athlete then choose 1 athlete to complete each of

the following movements.  21 Thrusters 115#/75#, 21 Cleans 95#/75#, 21 Deadlifts

185#/135#, and 21 Snatches 95#/75#.  Every time athlete drops the bar 3

synchronized burpees must be done by the entire team.  

Team Masters -400 meter sprint per athlete then choose 1 athlete to complete each of

the following movements.  21 Thrusters 95#/65#, 21 Cleans 95#/65#, 21 Deadlifts

155#/105#, and 21 Snatches 95#/65#.  Every time athlete drops the bar 3

synchronized burpees must be done by the entire team.  

Adaptive RX –  400 meter run, 12 Front Squat 95#/75#, 12 Shoulder to Over Head

95#75#, 12 Cleans 135#/95#, 12 Deadlifts 225#/155#.

Adaptive Scaled – 400 meter run,  12 Front Squats 75#/55#, 12 Shoulder to Over Head

75#/55#, 12 Cleans 95#/65#, 12 Deadlifts 185#/135#.

Wheels – 400 meter row, 12 Shoulder Press 65#/45#, 12 Lap to Shoulder 65#/45#, 12

Kettle Bell Deadlift 35#/26#, 12 Seated Kettle Bell Snatches 35#/26#

 

 

WOD 2 – 8 MINUTE TIME CAP

Team RX – Only one athlete working at a time team must complete: 24 Bar Muscle

Ups, 32 Pistol Squats, and 44 Box Over Jumps 30/24

Team Scaled – Only one athlete working at a time team must complete: 20 Chest to

Bar Pull Ups, 32 Goblet Squats 35#/26#, 44 Box Over Jumps 24/20

Team Masters – Only one athlete working at a time team must complete: 20 Pull Ups,

32 Goblet Squats 35#/26#, and 44 Box Over Jumps 24/20

Adaptive RX – Athletes must complete 30 Double Unders, 10 Pistol Squats, 10 Toe to

Bars, 10 Chest To Bar Pull Ups

Adaptive Scaled – Athletes must complete 60 Single Unders, 10 Air Squats, 10 Sit Ups,

10 Pull Ups

Wheels – Athlete must complete 10 Calorie Row, 10 Hand Release Push Ups, 10 Sit

Ups, 10 Kettle Bell Ground to Over Head 44#/35#

WOD 3 – 11 MINUTE TIME CAP

Team RX – Buddy Carry each athlete 50 meters, 60 Push Presses 95#, Buddy Carry

each athlete 50 meters, 60 Burpees, Buddy Carry each athlete, 120 Lunges 95#, Buddy

Carry each athlete 50 meters, 100 meter Handstand Walk  

Team Scaled – Buddy Carry each athlete 50 meters, 60 Push Presses 75#, Buddy Carry

each athlete 50 meters, 60 Burpees, Buddy Carry each athlete, 120 Lunges 75#, Buddy

Carry each athlete 50 meters TWICE

Team Masters -Buddy Carry each athlete 50 meters, 60 Push Presses 65#, Buddy

Carry each athlete 50 meters, 60 Burpees, Buddy Carry each athlete, 120 Lunges 65#,

Buddy Carry each athlete 50 meters, 100 meter Handstand Walk  

Adaptive RX – 30 Sumo Deadlift High Pull 44#/35#, 100  Meter Plate Carry 45#/25#,

30 Burpees, 100 meter Plate Carry 45#/25#, 60 1 Arm Kettle Bell Swing 45#/35#, 100

meter plate carry 45#/25#, 60 sit ups

Adaptive Scaled -30 Sumo Deadlift High Pull 35#/26#, 100  Meter Plate Carry

35#/15#, 30 Burpees, 100 meter Plate Carry 35#/15#, 60 1 Arm Kettle Bell Swing

35#/26#, 100 meter plate carry 35#/15#, 60 sit ups

Wheels – 30 Chair/Box Dips, 50 meter Plate Drage 35#/25#, 30 Chest and Knee

Burpees, 50 meter Plate Drage 35#/25#.  

WOD 4 (FLOATER) – 5 MINUTE TIME CAP

TEAM RX/SCALED/MASTERS – 1 RM Bench Press

Adaptive RX/Scaled & Wheels – 1 RM Bench Press or 1 RM Front Squat

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