WOD 1 – “Grip It and Rip It”

RX Teams will have four (4) minutes to complete:

12 Front Squats (RX 155/105)
12 Shoulder to OH
12 Cleans
8 Front Squats (RX 195/135)
8 Shoulder to OH
8 Cleans
4 Front Squats (RX 225/155)
4 Shoulder to OH
4 Cleans
1 Front Squat (RX 255/175)
1 Shoulder to OH
1 Clean

Scaledowns:
Intermediate Men: 135/175/205/225
Intermediate Woman: 95/115/135/145
Novice Men: 95/115/135/155
Novice Woman: 55/75/95/105
Masters Men: 95/115/135/145
Masters Woman: 55/65/85/95

There will be a two (2) minute transition to WOD 2.

WOD 2 – “Steady as She Goes”

RX Teams will have eleven (11) minutes to perform**:
BUY IN: Muscle ups (RX 30/20) while partner in front rack hold (RX 275/205)
THREE (3) ROUNDS of:
15 Snatches (RX 115/85)
15 Burpee Box Jump Overs (RX 30″/24″)
15 Alternating pistols onto plate
BUY OUT: Calorie Row (RX 60/50)

Scaledowns:
Intermediate:
BUY IN: 50 Ring Chin-Ups while partner in front rack hold (245/175)
THREE (3) ROUNDS of:
15 Snatches (95/65)
15 Box Jump Overs (24″/20″)
15 Overhead Squats
BUY OUT: Calorie Row (60/50)

Novice:
BUY IN: 50 Plate SDHP (45/35) while partner in front rack hold (155/105)
THREE (3) ROUNDS of:
15 Snatches (75/55)
15 Box Jump Overs (24″/20″)
15 Plate Squats (45/35)
BUY OUT: Calorie Row (50/40)

Masters:
BUY IN: 30 Ring Chin-Ups (Men)/30 Plate SDHP (35lb – Women) while partner in front rack hold (155/105)
THREE (3) ROUNDS of:
15 Snatches (75/55)
15 Box Jump Overs (24″/20″)
15 Plate Squats (45/35)
BUY OUT: Calorie Row (50/40)

** Wod can be portioned any way
** Athlete performing front rack hold must have both feet behind red line before touching rings. Athlete performing muscle ups must be facing athlete in front rack hold
**Novice Woman, Master’s Woman, and Master’s Men are allowed to step up. 

WOD 3 – “Just Keep Moving”

RX
(17 min Cap)

– Sprint 80ft down and back twice followed by 5 Clean to OH at 185/125lbs (3 Round Relay)
– Sprint 80ft down and back twice followed by 15 KB Swings 88/53lbs (3 Round Relay)
– Then 80ft 2 person Synchronized OH Tandem Lunges with weighted PVC Pipe.
– 60 HS Push Ups *pipe must remain off ground. (Hold anyway)
– Then 80ft 2 person Synchronized OH Tandem Lunges with Weighted PVC Pipe.
– 6 (7 T2B/7 C2B) Unbroken Complex.

Intermediate
(17 min Cap)

– Sprint 80ft down and back twice followed by 5 Clean to OH at 155/105lbs (3 Round Realy)
– Sprint 80ft down and back twice followed by 15 KB Swings 70/35lbs (3 Round Relay)
– Then 80ft 2 person Synchronized Tandem Lunges with weighted PVC Pipe on Shoulders.
– 21/15 Wall Walks
– Then 80ft 2 person Synchronized Tandem Lunges with Weighted PVC Pipe.
– 6 (5 T2B/ 5 pull ups) Complex.
*does not have to be unbroken

Novice
(15 min Cap)

– Sprint 80ft down and back twice followed by 5 Clean to OH at 105/65lbs (3 Round relay)
– Sprint 80ft down and back twice followed by 15 KB Swings 35/26lbs (3 Round Relay)
– Then 80ft Synchronized tandem Lunges with weighted PVC pipe.
– 15 Wall Walks
– Then 80ft Synchronized tandem Lunges with weighted PVC pipe.
– 45/30 Knees to Waist

Masters
(15 min Cap)

– Sprint 80ft down and back twice followed by 5 Clean to OH at 105/65lbs (3 Round Relay)
– Sprint 80ft down and back twice followed by 15 KB Swings 35/26lbs (3 Round Relay)
– Then 80ft Synchronized tandem Lunges with weighted PVC pipe.
– 15 Wall Walks
– Then 80ft Synchronized tandem Lunges with weighted PVC pipe.
– 45/30 Knees to arms or T2B

WOD 4 – “Ball Dropper”

RX
(Relay Style 6 min AMRAP)

– 10ft Handstand Walk Unbroken
– 15 ft Med Ball 20/14  Rope Climb 3pt (Opt out 1 legless rope climb 1pt)

* WOD can be partitioned any way. Athletes must tag in and out before every transition.
* Non-working athletes must remain behind line.
* Med Ball must be placed back on the X before start of next HS walk.  

Scaledowns:

Intermediate
(Relay Style 6 min AMRAP)

– Crab walk backward then forward 10ft with Sand Bag 65lbs
– 15 ft. Legless Rope Climb 3pts (Opt out with legs 1pt)

* WOD can be partitioned any way. Athletes must tag in and out before every transition.
* Non-working athletes must remain behind line.

Novice
(Relay Style 6 min AMRAP)

– Crab walk backward then forward 10ft with Sand Bag 65lbs
– 3 (Feet on plate) to 6ft mark rope climbs

* WOD can be partitioned any way. Athletes must tag in and out before every transition.
* Non-working athletes must remain behind line.

Masters
(Relay Style 6 min AMRAP)

– Crab walk backward then forward 10ft with Sand Bag 65lbs
– 1 rope climb

* WOD can be partitioned any way. Athletes must tag in and out before every transition.
* Non-working athletes must remain behind line.

There will be a two (2) minute transition to WOD 5

WOD 5 – “Death by 3’s”

RX
(12 min AMRAP)

– 3 DL 225/155 and 3 Thrusters 115/75
– 6 DL and 6 Thrusters
– 25 Backwards Jump Ropes and 50 Double Unders
– 9 DL  and 9 Thrusters
– 12 DL  and 12 Thrusters
– 25 Backwards Jump Ropes and 50 Double Unders

* Continue the sequence of increasing DL and Thruster reps by 3 every round.
* Perform 25 Backwards Jump Ropes and 50 Double Unders every 2 rounds.
* WOD can be partitioned anyway. Athletes must tag in and out before every transition.

Scaledowns:

Intermediate
(12 min AMRAP)

– 3 DL 185/125 and 3 Thrusters 95/65
– 6 DL and 6 Thrusters
– 25 Backwards Jump Ropes and 50 Double Unders
– 9 DL and 9 Thrusters
– 12 DL and 12 Thrusters
– 25 Backwards Jump Ropes and 50 Double Unders

* Continue the sequence of increasing DL and Thruster reps by 3 every round.
* Perform 25 Backwards Jump Ropes and 50 Double Unders every 2 rounds.
* WOD can be partitioned anyway. Athletes must tag in and out before every transition.

Novice
(10 min AMRAP)

– 3 DL 135/95 and 3 Thrusters 75/55
– 6 DL 135/95 and 6 Thrusters 75/55
– 15 Backwards Jump Ropes and 30 Singles
– 9 DL 135/95 and 9 Thrusters 75/55
– 12 DL 135/95  and 12 Thrusters 75/55
– 15 Backwards Jump Ropes and 30 Singles

* Continue the sequence of increasing DL and Thruster reps by 3 every round.
* Perform 15 Backwards Jump Ropes and 30 Singles every 2 rounds.
* WOD can be partitioned anyway. Athletes must tag in and out before every transition.

Masters
(12 min AMRAP)

– 3 DL 135/95 and 3 Thrusters 75/55
– 6 DL 135/95 and 6 Thrusters 75/55
– 15 Backwards Jump Ropes and 30 Double Unders
– 9 DL 135/95 and 9 Thrusters 75/55
– 12 DL 135/95  and 12 Thrusters 75/55
– 15 Backwards Jump Ropes and 30 Double Unders

* Continue the sequence of increasing DL and Thruster reps by 3 every round.
* Perform 15 Backwards Jump Ropes and 30 Double Unders every 2 rounds.
* WOD can be partitioned anyway. Athletes must tag in and out before every transition.

WOD 6 – “Flippin’ Crazy”

RX
(18 Min. Time Cap)

– 30 Log Ground to OH 145/105
– 6 – 30 yrd Unbroken OH Yoke Carry 215/ 255 Back Yoke Carry for women. (One member must take there and back)
– 15 Pull Overs (60 C2B Opt out for women)
– 100 GHD Sit Ups
– (Undisclosed amount) Tire Flips 500lbs (1 Man/2 Women) 

Scaledowns:

Intermediate
(18 Min. Time Cap)

– 30 Log Ground to OH 95/Barbell 85lbs
– 6 – 30 yrd Unbroken Yoke Carry 255/ 215 (One member must take there and back)
– 45 Chest to Bar Pull Ups/ Pull Ups
– 100 GHD Sit Ups
– (Undisclosed amount) Tire Flips 500lbs (2 Men/3 Girls)

Novice
(18 Min. Time Cap)

– 30 Shoulder to OH 105/75
– 6 – 30 yrd Unbroken OH carry 105/75 (One member must take there and back)
– 45 Burpees to Bar
– 100 partner Med Ball Sit-Ups 20/14
– (Undisclosed amount) Tire Flips 500lbs (3 Person)

Masters
(18 Min. Time Cap)

– 30 Shoulder to OH 105/75
– 6 – 30 yrd Unbroken Yoke Carry 175 / women OH Carry 75lbs (One member must take there and back)
– 45/30  Pull Ups
– 100 GHD Sit-Ups
– (Undisclosed amount) Tire Flips 500lbs (2 Men/3 Women)