Ended
Saturday, December 4th, 2021
Location
Divisions
3 Men 3 Women
3 Men 3 Women
2 Men 2 Women
Workout 1
*There will be a 3 min transition between all 4 WODs.
RX:
WOD 1: (10 min Cap)
For time:
3rds
-3 Team Wall Climbs
-40yrd Sled Push 285lbs (2 girls) and 100lb Sand Bag Carry.
-40yrd Sled Backwards Drag 180lbs and Sand Bag carry.
Intermediate:
WOD 1: (10 min Cap)
For time:
3rds
-3 Team Wall Climbs
-40yrd Sled Push 245lbs (two girls) and 100lb SB Carry.
-40yrd Sled Backwards Drag 135lbs and SB carry.
Novice:
WOD 1 (10 min Cap)
For time:
3rds
-2 Team Wall Climbs
-40yrd Sled Push 195lbs (2 girls) and 70lb SB Carry.
-40yrd Sled Backwards Drag 90lbs and SB carry.
Workout 2
*There will be a 3 min transition between all 4 WODs.
RX:
WOD 2 (10 min Cap)
3 rounds
-30 Synchro DB Snatch 50/35 (Girl/guy)
-Partnered DB OH Lunges 40 yards
50/35 (girl/guy)
Intermediate:
WOD 2 (10 min Cap)
3 rounds
-30 Synchro DB Snatch 50/35 (Girl/guy)
-Partnered DB OH Lunges 40 yards 50/35 (girl/guy)
Novice:
WOD 2 (10 min Cap)
3 rounds
-30 Synchro DB Snatch 35/20 (Girl/guy)
-40 yard Sychro DB OH Lunges 35/20 (girl/guy)
Workout 2b
All Divisions:
WOD 2b (During WOD 2)
10 min AMRAP Ski Urg for Calories.
Workout 3
*There will be a 3 min transition between all 4 WODs.
RX:
WOD 3 10min Cap.
For Time:
-20 Snatches 135/95
-20 Cleans 225/155
-40 DL 315/215
-20 Cleans 225/155
-20 Snatches 135/95
Intermediate:
WOD 3 (10min Cap)
For Time:
-24 Synchro Snatches 115/85 (guy/girl)
-24 Synchro Cleans 165/105 (guy/girl)
-48 Synchro DL 255/155 (guy/girl)
-24 Synchro Cleans 165/105 (guy/girl)
-24 Synchro Snatches 115/85 (guy/girl)
Novice:
WOD 3 10min Cap.
For Time:
-20 Synchro Snatches 75/55 (guy/girl)
-20 Synchro Cleans 125/85 (guy/girl)
-20 Synchro DL 215/115 (guy/girl)
-20 Synchro Cleans 125/85 (guy/girl)
-20 Synchro Snatches 75/55 (guy/girl)
Workout 3b
This workout is worth 35% of a total score.
RX:
WOD 3B (Remainder of WOD 3 time cap)
AMRAP of Shoulder to OH 135/95.
*Must do 5 burpee over bar to switch athletes.
Intermediate:
WOD 3B (Remainder of WOD 3 time cap)
AMRAP of Synchro Shoulder to OH 115/85. (guy/girl)
*Must do 5 burpee over bar to switch athletes.
Novice:
WOD 3B (Remainder of WOD 3 time cap)
AMRAP of Synchro Shoulder to OH 75/55 (guy/girl)
*Must do 5 burpee over bar to switch athletes.
Workout 4
*There will be a 3 min transition between all 4 WODs.
RX:
WOD 4 (10 min Cap)
For Time:
3 Rounds
-20 T2B
-15 Burpee over Box 24/20
- 10 Bar Muscle Ups
-3 Rope Climbs 12’ starting with Butt on the ground.
Intermediate: WOD 4 (10 min Cap)
For Time:
3 Rounds
-20 Synchro T2B (guy/girl)
-15 Burpee over Box 24/20
-20 Synchro C2B Pull Ups/Pull Ups (guy/girl)
-3 Rope Climbs 12’
Novice:
WOD 4 (10 min Cap)
For Time:
4 Rounds
-20 Synchro Knees to Chest (guy/girl)
-15 Burpees over Box 24/20
-20 Inverted Pull Ups while 1 athlete hanging on Pull up bar.
Workout 4b
This workout is worth 65% of a total score.
WOD 4B
(10 min AMRAP during WOD 4)
2 Rowers, row for calories.
*Only the lowest score between the two rowers will be used.