WOD1

2 Minute AMRAP: Complete the Squat Clean Thruster Ladder as many times as possible in 2 Minutes. You will run back in the running lane and start back over at the beginning after completing the 4th Bar. 

SCALED 

55/35 (BAR 1)

65/45 (BAR 2)

75/55 (BAR 3) 

95/65 (BAR 4)

RX

95/65 (BAR 1)

115/75 (BAR 2)

135/95 (BAR 3) 

155/110 (BAR 4)

KEY MOVEMENT STANDARDS

  • Squat Below Parallel with finishing position of locked out arms over mid-section of body. 

  • Must be one fluid motion. May NOT pause after the squat clean. 

  • You may NOT redip into a Thruster Jerk. 

  • Guide Bar Down with control. You can drop it but NOT from overhead and you must touch with hands to control the bounce before jumping or stepping over. No Tripping over the bar!

WOD2

SCALED

10 Minute AMRAP: 

Part 1 - 42-30-18

Hand Release Push Ups  (Toes will be on a 45# plate)

Power Snatch (75/55#)

Part 2 - In remaining time, AMRAP Bar facing Burpees (Open Standard) 

RX

10 Minute AMRAP:

Part 1 42-30-18

Chest-to-Bar Pull-Ups

Squat Snatch (95/65#)

Part 2 - In remaining time, AMRAP Bar facing Burpees (Open Standard)

Score #1 - Time it takes to complete Part 1

Score #2 - # Burpees 

KEY MOVEMENT STANDARDS (SCALED) 

  • Feet must be on the plate, hands must release at the bottom and lock out arms at the top. Worming is allowed as long as feet stay on plate. Only one person’s feet on the plate at one time. 

  • Power Snatch starts from the ground with the finishing position considered arms locked out over head with hips and knees extended. No clean and jerks allowed. Squat Snatches are not permitted. You must remain above parallel.Your partner may not touch their bar for their turn until the previous rep has been counted.

  • Burpees are bar facing (perpendicular to the bar) over ONE BAR (same bar) the entire time. Chest must touch the floor. Take off is on TWO feet. May land on one or both feet. Stepping up and down is permitted. 

KEY MOVEMENT STANDARDS (RX)

  • On the chest-to-bar pull up, chest must touch the bar with arms fully locked out at the bottom. Strict, kipping & butterfly permitted.

  • Squat snatch starts from the ground with finishing position considered as arms locked out over head with hips and knees extended. Must pass through the squat with hips below parallel. Power Snatch plus an overhead squat is permitted as long as they get below parallel in the squat.

  • Burpees are bar facing (perpendicular to the bar) over ONE BAR (same bar) the entire time. Chest must touch the floor. Take off is on TWO feet. May land on one or both feet. Stepping up and down is permitted. 

WOD3

Time Cap: 15 Minutes 

 

With one person working at a time:

 

SCALED 

60Calorie Row 

60 Abmat Sit-Ups

60 Box Jumps or Step Ups (24/20")

60 Deadlifts - 135/95#

60 Wall Balls (20/14#) to a (9'/8') Target

60 Cal Row

RX

60 Calorie Row 

60 Toes-to-Bar

60 Box Jumps- 24/20

60 Deadlifts - 185/135#

60 Handstand Push-Ups using 1 ambat in between plates

60 Calorie Row

SCORE #1 - Time it takes to complete the first 60 Calorie Row 

SCORE #2 - Time to complete the entire workout. 

KEY MOVEMENT STANDARDS (SCALED)

  • The team is responsible for resetting the rower for the second row. 

  • For the abmat sit-ups, you must be in butterfly position (traditional sit-up position not allowed). They must touch shoulder blades to the floor (hands do not have to touch). Must touch hands to the floor in front of shins while in butterfly position. Feet will be allowed to lift off the floor. 

  • You can jump or step up on the box. Hips must be fully extended at the top of the box with control before jumping or stepping down. Team is responsible for flipping the box back and forth between heights. 

  • Deadlifts are traditional. Sumo is not allowed. Bar lifts from the floor with hips and knees extended at the top of the deadlift with shoulders behind the bar. 

  • Wall Balls must pass below parallel on the squat portion. Men’s target is 9’ (bottom blue stripe). Women’s target is the line created by the gray and blue boards meeting. The ball must must touch or hit the wall above the target lines.

KEY MOVEMENT STANDARDS (RX)

  • The team is responsible for resetting the rower for the second row. 

  • For the toes-to-bar, toes must touch the bar in between hands simultaneously. Feet must pass behind the upright. 

  • You must jump on the box. Hips must be fully extended at the top of the box with control before jumping or stepping down. Team is responsible for flipping the box back and forth between heights. 

  • Deadlifts are traditional. Sumo is not allowed. Bar lifts from the floor with hips and knees extended at the top of the deadlift with shoulders behind the bar. 

  • For handstand push-ups, you must start in a handstand position before lowering down, you must touch your head to the mat and fully extend arms at the top with feet touching the wall before descending into the next rep. 

CHAMP

WOD

ONLY THE TOP 8 TEAMS ADVANCE. ALL SCORES RESET. WINNER TAKE ALL. YOUR QUALIFYING RANKING FROM PREVIOUS 3 WODS WILL DETERMINE YOUR STARTING POINT ON THE LADDER. 8TH PLACE STARTS 1ST, 1ST PLACE GOES LAST. 

FOR RX, YOUR RANKING FROM PREVIOUS 3 WODS WILL ALSO DETERMINE YOUR SPOT FOR MUSCLE UP RINGS WHICH WILL GIVE YOU AN ADVANTAGE AS IT WILL BE FIRST COME FIRST SERVE TO THE HANDSTAND WALK LANES. 1ST PLACE TEAMS WILL BE CLOSEST TO THE HANDSTAND LANES. 8TH PLACE WILL BE THE FARTHEST AWAY. 

PART 1 - Time Cap: 10 Minutes 

SCALED 

2 Rounds: 

25 Pull Ups 

15 Synchro Devil's Press (35/20# Dumbbells)

100 Single Unders 

25' One Arm Dumbbell Overhead Walking Lunge (35/20#) -Partner #1

25' One Arm Dumbbell Overhead Walking Lunge (35/20#) - Partner #2

25' One Arm Dumbbell Overhead Walking Lunge (35/20#) -Partner #1

25' One Arm Dumbbell Overhead Walking Lunge (35/20#) - Partner #2

RX

2 Rounds: 

10 Ring Muscle Ups

15 Synchro Devil's Press (50/35# Dumbbells)

100 Double Unders 

100' Handstand Walk (You reverse directions every 25') 

*Must be done in 25' increments before switching partners

*Minimum requirement that each partner completes 25' consecutively. Can be done on either round. 

***REST 3 MINUTES***

PART 2 Squat Clean Ladder (Knock Out Style) 

Each person gets 30 seconds to attempt a squat clean on the platform. There will be a 5 second transition between people. The men and women will be working simultaneously. If your partner gets out, but you make it, you get to keep going. 

If you make the lift, you will advance to the next round. If you miss., you are knocked out. 

SCALED WEIGHTS (The time Cap is 17 Minutes. If people are still going, we will stop at 17 Minutes). 

165#/105#

185#/115#

205#/125#

225#/135#

245#/145#

265#/155#

285#/165#

295/175#

RX WEIGHTS - No Time Cap. We will keep adding until one person is standing. 

225/145#

245/165#

265/185#

285/195#

295/205#

310/215#

325/225#

335/235#

SCORE #1 = Time on part 1 which will determine your place on the Part 1. 

SCORE #2 = Combined Men and Women's places on the knock out round. 

Example = Female gets 3rd, Male gets 5th. Score = 8. Lowest number gets 1st place on Part 2. 

TOTAL SCORE = Place on part 1 + Place on Part 2 =Lowest places wins!! 

KEY MOVEMENT STANDARDS 

  • On pull ups, chin must be over the bar with arms fully locked out at the bottom. Strict, kipping and butterfly permitted. 

  • Ring Muscle Ups must be from a hanging position with arms locked at the bottom. The arms must lock out at the top of the muscle up. Strict and Kipping permitted.

  • Click HERE for demo on devil press. You must keep your hands on the dumbbells. Touch your chest to the floor on the burpee and jump or step up while keeping hands on dumbbell. Keep your hands inside your legs as you swing into the overhead position in one fluid motion. Hang Clean and jerk stopping at your shoulders is not permitted. These are SYNCHRO - so you and your partner's chest must be on the ground at the same time at some point and your hands must both be locked out overhead at the same time. 

  • Overhead Walking Lunge = Can use any hand holding one dumbbell overhead. Knee must touch the ground and you must alternate legs. If you need to stop before the 25' increment is completed, then you must start back behind the last 5' increment completed. Both feet start behind the line and both feet must cross the ending line. Partners switch every 25 feet. 

  • There will be 8 Handstand Walk lanes. They are first come first serve each round. Handstand Walk = If you stop before the 25' increment is completed, you must start back behind the last 5' increment completed. Your hands must start before the line and both hands must cross the line at each 5' increment to count. Of the 200' Total feet between the 2 rounds, each partner must complete at least 25' and it must be consecutive (they can still kick up every 5 feet if needed). 

  • Squat Clean = You get one attempt per round and you must pass below parallel on the squat. 

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