WOD  1
MEMORIAL SPORTS MED

8 Min Cap

RX

-15 Burpee Box Jump Overs 30/24in
-25 Alternating Pistols
-30 1 Arm KB Hang Cleans 70/53
-50 Thrusters 115/85
-30 1 Arm KB Hang Cleans
-25 Alternating Pistols
-15 Burpee Box Jump Overs

Intermediate

-15 Burpee Box Jump Overs 24/20
-25 Alternating Pistols
-30 1 Arm KB Hang Clean 53/35
-50 Thrusters 95/65
-30 1 Arm KB Hang Clean
-25 Alternating Pistols
-15 Burpee Box Jump Overs

Novice

-25 Burpee Box Jump Overs 24/20
-30 1 Arm KB Clean 35/26
-50 Thrusters 75/55
-30 1 Arm KB Clean
-25 Burpee Box Jump Overs

Masters

-25 Burpee Box Jump Overs 24/20
-30 1 Arm KB Hang Clean 53/35
-50 Thrusters 95/65
-30 1 Arm KB Hang Clean
-25 Burpee Box Jump Overs

Coed Intermediate (4 person team)

-30 Burpee Box Jump Overs 24/20
-30 Alternating Pistols
-60 Synchro Thrusters 95/65 (Guy/Girl Pair)
-30 Alternating Pistols
-30 Burpee Box Jump Overs

Coed Intermediate (2 person team)

-10 Burpee Box Jump Overs 24/20
-25 Alternating Pistols
-30 1 Arm KB Hang Clean 53/35
-40 Thrusters 95/65
-30 1 Arm KB Hang Clean
-25 Alternating Pistols
-10 Burpee Box Jump Overs

Coed Novice (2 person team)

-15 Burpee Box Jump Overs 24/20
-30 1 Arm KB Clean 35/26
-50 Thrusters 75/55
-30 1 Arm KB Clean
-15 Burpee Box Jump Overs

Intermediate (2 person team)

-10 Burpee Box Jump Overs 24/20
-25 Alternating Pistols
-30 1 Arm KB Hang Clean 53/35
-40 Thrusters 95/65
-30 1 Arm KB Hang Clean
-25 Alternating Pistols
-10 Burpee Box Jump Overs

Novice (2 person team)

-15 Burpee Box Jump Overs 24/20
-30 1 Arm KB Clean 35/26
-50 Thrusters 75/55
-30 1 Arm KB Clean
-15 Burpee Box Jump Overs

WOD 1 STANDARDS

IMPORTANT NOTE

8 Minute Cap
2 Min Transition to WOD 2
Must tag in and out

WOD  2
NU YOU WELLNESS

6 Min AMRAP

RX

1- Legless Rope Climb
5/3-Muscle Ups
15-T2B

(Women – Rope Climbs) Not legless

Intermediate

1- Rope Climb
10- C2B Pull Ups
15-T2B

Novice

10 KB S2S 35/26
8 SDHP 75/55
20- Knee to waist.

Masters

1- Rope Climb
10/7 – Pull Ups
10/7 – T2B

Coed Intermediate (4 person team)

1- Rope Climb
10- C2B Pull Ups
15-T2B

One person holds 95/65 barbell over head at all time while reps are being performed.

Coed Intermediate (2 person team)

1- Rope Climb
10- C2B Pull Ups
15-T2B

Coed Novice (2 person team)

10 KB S2S 35/26
8 SDHP 75/55
20- Knee to waist

*Hands touch ground behind head, hands touch tips of toes*

Intermediate (2 person team)

1- Rope Climb
10- C2B Pull Ups
15-T2B

Novice (2 person team)

10 KB S2S 35/26
8 SDHP 75/55
20- Knee to waist.

*Hands touch ground behind head, hands touch tips of toes*

WOD 2 STANDARDS

IMPORTANT NOTE

6 Minute AMRAP

Must tag in and out

WOD  3
VALOR FITNESS

16 Min Cap

RX

80/65 Cal. Echo Bike
50m Swim
30 DB Snatches 50/35
100M Swim
40 DB Goblet Squat
150m Swim
30 DB Snatches
100m Swim
40 DB Goblet Squat
50M Swim
30 DB Snatches

Intermediate

70/55 Cal. Echo Bike
50m Swim
30 DB Snatches 50/35
100M Swim
40 DB Goblet Squat
150m Swim
30 DB Snatches
100m Swim
40 DB Goblet Squat
50M Swim
30 DB Snatches

Novice

70/55 Cal. Echo Bike
50m Swim
40 DB Goblet Squat 35/20
100M Swim
30 DB Snatch 35/20
100m Swim
40 DB Goblet Squat
50m Swim
30 Snatches

Masters

70/35 Cal. Echo Bike
50m Swim
30 DB Snatches 35/20
100M Swim
40 DB Goblet Squat 35/20
100m Swim
30 DB Snatches
100m Swim
40 DB Goblet Squat
50M Swim
30 DB Snatches

Coed (4 person team)

Accumulate 150cal on Echo Bike before time expires.
100m Swim
40 DB Snatches 50/35
100M Swim
50 DB Goblet Squat
150m Swim
40 DB Snatches
100m Swim
50 DB Goblet Squat
100M Swim
40 DB Snatches

Coed Intermediate (2 person team)

40 Cal. Echo Bike
50m Swim
20 DB Snatches 50/35
50M Swim
30 DB Goblet Squat
100m Swim
20 DB Snatches
50m Swim
30 DB Goblet Squat
50M Swim
20 DB Snatches

Coed Novice (2 person team)

40 Cal. Echo Bike
50m Swim
30 DB Goblet Squat 35/20
100M Swim
30 DB Snatch 35/20
100m Swim
30 DB Goblet Squat
50m Swim
30 Snatches

Intermediate (2 person team)

50/35 Cal. Echo Bike
50m Swim
20 DB Snatches 50/35
50M Swim
30 DB Goblet Squat
100m Swim
20 DB Snatches
50m Swim
30 DB Goblet Squat
50M Swim
20 DB Snatches

Novice (2 person team)

50/35 Cal. Echo Bike
50m Swim
30 DB Goblet Squat 35/20
100M Swim
30 DB Snatch 35/20
100m Swim
30 DB Goblet Squat
50m Swim
30 Snatches

WOD 3 STANDARDS

IMPORTANT NOTE

16 MIN CAP
There must be hand to hand contact to transition athletes.
Athlete must get completely get out of the water and tag next athlete to transition
Every Rep not completed on echo bike is a 10s penalty added onto the team’s final score
Can NOT Drop DB from above the waist

WOD  4

7 MIN CAP

2 Min Transition to WOD 5

RX

40 DL 315/205
25 Log Ground to OH 155/106
20 Clean 215/145
5 STO 215/145

Intermediate

40 DL 275/175
25 Log Ground to OH 115/81
20 Clean 185/125
5 STO 185/125

Novice

40 DL 205/135
25 Log Ground to OH 81/51
20 Clean 115/75
5 STO 115/75

Masters

40 DL 205/125
25 Log Ground to OH 101/51
20 Clean 135/85
5 STO 135/85

Coed (4 person team)

50 Synchro DL (guy/girl, girl/girl) 275/175
25 Log Ground to OH 115/81
25 Clean 185/125
10 STO 185/125

Coed Intermediate (2 person team)

30 DL 275/175
20 Log Ground to OH 115/81
15 Clean 185/125
5 STO 185/125

Coed Novice (2 person team)

30 DL 205/135
20 Log Ground to OH 81/51
15 Clean 115/75
5 STO 115/75

*Cannot Drop Log to Ground, must be lowered*

Intermediate (2 person team)

30 DL 275/175
20 Log Ground to OH 115/81
15 Clean 185/125
5 STO 185/125

Novice (2 person team)

30 DL 205/135
20 Log Ground to OH 81/51
15 Clean 115/75
5 STO 115/75

*Cannot Drop Log to Ground, must be lowered*

WOD 4 STANDARDS

IMPORTANT NOTE

7 MIN CAP

2 Min Transition to WOD 5

WOD  5

8 MIN AMRAP

RX

150 DUBs
16x: Synchro Brute Bag 20’ walk, throw over Shoulder 100/70

Intermediate

150 DUBs
16x: Coed Synchro Brute Bag 20’ walk, throw over Shoulder 100/70

Novice

100 Singles
16x/12x: Synchro Brute Bag 20’ walk, throw over Shoulder 70lb

Masters

100 DUBs, or 300singles
16x: Synchro Brute Bag 20’ walk, throw over Shoulder 100/70

*If an athlete can’t throw over his shoulder, the teammate he is synced with, can do it for him/her

Coed (4 person team)

150 DUBs
16x: Coed Synchro Brute Bag 20’ walk, throw over Shoulder 100/70

Coed Intermediate (2 person team)

150 DUBs
12x: Synchro Brute Bag 20’ walk, throw over Shoulder 100/70
*If an athlete can’t throw over his shoulder, the teammate he is synced with, can do it for him/her

Coed Novice (2 person team)

100 Singles
12x: Synchro Brute Bag 20’ walk, throw over Shoulder 70lb 

*If an athlete can’t throw over his shoulder, the teammate he is synced with, can do it for him/her.

Intermediate (2 person team)

150 DUBs
12x: Synchro Brute Bag 20’ walk, throw over Shoulder 100/70
*If an athlete can’t throw over his shoulder, the teammate he is synced with, can do it for him/her

Novice (2 person team)

100 Singles
12x: Synchro Brute Bag 20’ walk, throw over Shoulder 70lb

*If an athlete can’t throw over his shoulder, the teammate he is synced with, can do it for him/her

WOD 5 STANDARDS

IMPORTANT NOTE

8 MIN AMRAP

WOD  6

15 MIN CAP

RX

20 Squat Snatches 135/95
20 Power Cleans 135/95
30 Devil’s Press 50/35
HS WALK 30’ to RIG
15/10 Pull Overs
80 C2B Pull Ups
HS WALK 30’ BACK
30 Devil’s Press 50/35
20 Power Cleans
20 Squat Snatches

Intermediate

20 Squat Snatches 115/75
20 Power Cleans 115/75
30 Devil’s Press 35/20
60ft Double Dumbbell Walking Lunges (One from hang, one OH) 35/20
10 Bar Muscle Ups or 50 C2B Pull Ups / 7 Bar Muscle Ups or 40 C2B Pull Ups
80/60 Pull Ups
60ft Double Dumbbell Lunges (One from hang, one OH)
30 Devil’s Press 35/20
20 Power Cleans
20 Squat Snatches

Novice

20 Snatches 95/65
20 Power Cleans 95/65
30 Devil’s Press 35/20
60ft Double Dumbbell Lunges (One from hang, one OH) 35/20
60 Ring Rows
60ft Double Dumbbell Lunges (One from hang, one OH) 35/20
30 Devil’s Press
20 Power Cleans
20 Snatches

Masters

20 Snatches 95/65
20 Power Cleans 95/65
30 Devil’s Press 35/20
60ft Double Dumbbell Lunge (One from hang, one OH) 35/20
70/50 Pull Ups
60ft Double Dumbbell Lunge (One from hang, one OH)
30 Devil’s Press 35/20
20 Power Cleans
20 Snatches

Coed (4 person team)

20 Squat Snatches 115/75
30 Power Cleans 115/75
35 Devil’s Press 35/20
60ft Double Dumbbell Lunge(One from hang, one OH) 35/20
10 Bar Muscle Ups or 60 C2B Pull Ups
80 Pull Ups
60ft Double Dumbbell Lunge (One from hang, one OH)
35 Devil’s Press 35/20
30 Power Cleans
20 Squat Snatches

*Tag in and out

WOD 6a COED:

100 cal ROW for time during WOD 6

Coed Intermediate (2 person team)

10 Squat Snatches 115/75
10 Power Cleans 115/75
20 Devil’s Press 35/20
60ft Double Dumbbell Walking Lunges (One from hang, one OH) 35/20
8 Bar Muscle Ups or 40 C2B Pull Ups
60ft Double Dumbbell Lunges (One from hang, one OH)
20 Devil’s Press 35/20
10 Power Cleans
10 Squat Snatches
*Tag in and out
*Team must state whether they are performing Bar MU or C2B prior to start

Coed Novice (2 person team)

10 Snatches 95/65
10 Power Cleans 95/65
20 Devil’s Press 35/20
60ft Double Dumbbell Lunges (One from hang, one OH) 20 lb
40 Ring Rows
60ft Double Dumbbell Lunges (One from hang, one OH) 20 lb
20 Devil’s Press
20 Power Cleans
10 Snatches

Intermediate (2 person team)

10 Squat Snatches 115/75
10 Power Cleans 115/75
20 Devil’s Press 35/20
60ft Double Dumbbell Walking Lunges (One from hang, one OH) 35/20
8 Bar Muscle Ups or 40 C2B Pull Ups / 5 Bar Muscle Ups or 30 C2B Pull Ups
60/40 Pull Ups
60ft Double Dumbbell Lunges (One from hang, one OH)
20 Devil’s Press 35/20
10 Power Cleans
10 Squat Snatches

*Tag in and out
*Team must state whether they are performing Bar MU or C2B prior to start

Novice (2 person team)

10 Snatches 95/65
10 Power Cleans 95/65
20 Devil’s Press 35/20
60ft Double Dumbbell Lunges (One from hang, one OH) 35/20
40 Ring Rows
60ft Double Dumbbell Lunges (One from hang, one OH) 35/20
20 Devil’s Press
10 Power Cleans
10 Snatches

WOD 6 STANDARDS

IMPORTANT NOTE

15 MIN CAP

HEAT TIMES

SATURDAY DAY 1

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Heats11
Heats22

HEAT TIMES

SUNDAY DAY 2

Heatsd2w4
Heatsd2w6