WOD’s

Event 1 Standards

Deadlift & Burpee Ladder At the call of 3..2..1..GO, partner A will complete 1 dead lift and 1 bar over burpee. Once partner A has complete the round of 1 they will tag partner B who will then complete 1 dead lift and 1 bar over burpee. Once partner B has completed the round of 1 they will tag partner A who will complete 2 dead lifts and 2 bar over burpees. Once partner A completes the round of 2 they will tag partner B who will complete 2 dead lifts and 2 bar over burpees. The partners will continue in this fashion adding 1 repetition to the dead lift and 1 repetition to the burpees each round for a total of 7 minutes. Burpees must be lateral over the bar burpees, with a two foot take off and a two foot landing. Full extension does not need to be achieved. A standard 45 pound bar will be used for the men and a standard 35 pound bar will be used for the women. The team’s score will be the total number of repetitions completed in the allotted 7 minute time window The working weight for the men will be 225 pounds and the working weight for the women will be 155 pounds.

Event 2 Standards

The Great 8’s At the call of 3..2..1..GO, partner A ill begin with 8 hang cleans. Once partner A has completed 8 hang cleans, they will hand the barbell to Partner B. Partner A will then complete 8 air squats and 8 hand release push ups. While partner A is completing 8 air squats and 8 hand release push ups, partner B must hold the barbell at the top of the dead lift position. Once partner A has completed the 8 air squats and the 8 hand release push ups, partner B will complete 8 hang cleans and then hand the barbell to partner A. Partner B will then complete 8 air squats and 8 hand release push ups. While partner B is completing 8 air squats and 8 hand release push ups, partner A must hold the barbell at the top of the dead lift position. Teams will continue in this fashion until 8 total rounds are completed. If at any point during the work out the barbell touches the ground, both partners must complete a 100 meter penalty run. Partners must both complete the run and the work cannot be restarted until both partners has returned from the run and touched the barbell. For the hand release pushups to count elbows must reach the lock out position at the top, and at the floor the chest must be touching the ground with both hands off the ground at the same time. Air squats must be completed to a depth that see the hip crease breaking parallel at the bottom and full extension and control at the top. The hang clean must be performed with the bar staying above the knees with arms straight and ending with the bar in the front rack position with elbows in front of the bar. Team’s score will be the total time it takes to complete 8 rounds. The working weight for the men will be 95 pounds and the working weight for the women will be 65 pounds. The time cap will be 6 minutes.

 

Event 3 Standards

The Roaring 20’s At the call of 3..2..1..GO, partners must complete the following chipper in order shown. 80 Double Unders 20 Dumbbell Snatches 20 Box Jumps 20 Sand Bag Over the Box 20 Box Jumps 20 Dumbbell Snatches 80 Double Unders Partners are allowed to split the work how ever they would like, but each partner must complete at least 1 repetition of each movement. Each group will only have 1 dumbbell, 1 box, and 1 sand bag. The dumbbell snatches will be judged using the open standards, the hand that is not doing any work may not contact your leg in any fashion. The box jumps must be completed with full extension at the top of the box and a two foot take off. The sand bag over the box will be performed by lifting the sand bag from the ground and raising it to the height of the box and the sandbag must touch the top of the box on each rep and must touch the ground on the other side of the box. The weight of the dumbbells will be 50 pounds for the men and 35 pounds for the women. The height of the box will be 24 inches for the men and 20 inches for the women. The weight of the sand bag will be 100 pounds for the men and 70 pounds for the women. Team’s score will be the total time is takes to complete all the repetitions. The time cap will be 6 minutes.