All athletes must complete the exercises in order prescribed and cannot move on to another exercise within a WOD until they complete the prescribed movement or make an honest attempt at completing the movement.
WOD #1
3 Rep Thruster Ladder
Starting from the ground. 10 lbs increases. Bar cannot touch the ground during the 3 reps. Each athlete will have 40 seconds to complete the weight and 20 seconds to add 10 lbs to their bar. Hip crease must be below knees in bottom position. Arms must lock-out in top position with hips fully open. No jerking allowed.
Rx Men will start at 115 lbs
Rx Women will start at 75 lbs
Novice Men will start at 85 lbs
Novice Women will start at 55 lbs
Masters Men will start at 55 lbs
Masters Women will start at 45 lbs
Scoring: 3 reps completed equals 3 points
2 reps completed on last ladder equals 2 point2
1 rep completed on last ladder equals 1 point
0 reps completed on last ladder equals 0 points
WOD #2
Gymastics WOD
8 minute cap.
10 Burpees
1 Minute Plank Hold (Rx must be unbroken)
10 Burpees
1 Minute Plank Hold (Rx must be unbroken)
25 Box Jumps (24/20)
- Masters & Novice 15 Box Jumps (step ups allowed)
15 HSPU
- Masters & Novice – 30 second handstand hold
25 Pull-Ups
- Masters & Novice – 10 pull-ups (bands allowed – see below)
10 CTD/Hands Off Push Ups
5 (men) / 2 (women) Muscle Ups
- Masters & Novice – Rings Dips (Men 10, Women 7 – bands allowed)
Total Possible Points
- Masters Women: 23
- Masters Men: 26
- Novice Women: 23
- Novice Men: 26
- Rx Women: 23
- Rx Men: 26
WOD #3
Mixed Modality WOD
20 minute time cap.
Rx
800 Meter Run
30 Wall Balls (20/14)
10 Deadlifts (225/175)
50 Double Unders (25 unbroken to earn 5 points)
10 Hanging Power Cleans (115/85)
10 Overhead Squats (115/85)
15 Kettlebell Swings (70/45)
25 Toes to Bar
1000 Meter Row
Total Possible Points
- Rx Women: 40
- Rx Men: 40
Novice
400 Meter Run
20 Wall Balls (20/14)
10 Deadlifts (165/115)
35 Double Unders or 105 Singles (Pick one or the other)
10 Overhead Squats (65/45)
15 Kettlebell Swings (55/35)
15 Knees to Elbow
500 Meter Row
Total Possible Points
- Novice Women: 30
- Novice Men: 30
Masters
400 Meter Run
20 Wall Balls (20/14)
10 Deadlifts (125/95)
35 Double Unders or 105 Singles (Pick one or the other)
10 Overhead Squats (55/45)
15 Kettlebell Swings (45/35)
15 Knees to Elbow
500 Meter Row
Total Possible Points
- Novice Women: 30
- Novice Men: 30
******************WOD 2 Details******************
- M&N: Plank hold is 1 minute cumulative. If an athlete drops their knees after 30 seconds and rests for 15 seconds, they must complete the remaining 30 seconds before moving onto the next exercise.
- M&N: Bands may be used for the Pull-ups and Ring Dips. Additional time will be added for each repetition completed with bands as follows;
o Red Band – add 3 seconds per rep
o Blue Band – add 5 seconds per rep
o Green Band – add 10 seconds per rep
- M&N: The 30 second handstand hold is cumulative. If an athlete holds for 15 seconds then rests for 10 seconds, the athlete must still hold for another 15 seconds to total 30 seconds.
******************WOD 3 Details******************
- Rx: For an Rx athlete to earn the 5 possible points in the double unders, they must complete at least 25 consecutive (unbroken) double unders. Otherwise they can complete the required 50 (without 25 unbroken) and move onto the next movement but receive no score for the double under portion of the WOD.
If you have any questions or concerns, please contact Tianna or Jason regarding the workouts and standards. All movements will be demonstrated and explained the day of competition.