WODS!

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“Clean, Jerk, and Toss” Max C&J ladder with Wall balls (20#/14#) sponsored by Proanox

Athletes will begin at the lightest end of the ladder. They will have 1 minute to perform as many C&J at the designated weight. At the end of the minute, the next minute will begin, in which they will have 1 minute to perform as many wall balls as possible. The athlete will continue to move through the ladder, alternating between C&J and wall balls until the ladder is complete, or until they can no longer C&J the designated weight. If an athlete gets to a C&J weight in which they cannot complete at least 1 good rep, the next minute will be his/her last opportunity to gain points through the wall balls. At the conclusion of the wall balls, his/her ladder is complete. They may NOT move forward to the next C&J weight. C&J reps will count as 3 points per rep; Wall ball reps will count as 1 point per rep.

The C&J weights are as follows:

Men: 95#, 115#, 135#, 150#, 165#, 180#, 195#, 205#

Women: 65#, 75#, 85#, 95#, 105#, 115#, 125#, 135#

therma mend

“Bar Medley”  Barbell work sponsored by Therma Mend

*10 minute time cap

4 rounds for time of:

3 Snatch

6 Overhead Squats

9 Deadlifts

12 Burpee over bar

We know these movements are difficult for many people, so we are giving extra scaling options for this WOD. They are as follows:

35-39, 40-44, 45-49: The weight for all the bar movements will be set at 135#/95#.

50+: The weight for all the bar movements will be set at 115#/75#

However, if you are unable to perform the exercises at the above weight, you will be given the option to scale. We are setting the scaled weight as follows:

All age groups 49 and younger:
Men Rx = 135#
Scaling options are: 115#, 95#, 75#
Women Rx = 95#
Scaling options are: 75#, 55#, 35#
Men 50+ Rx = 115#
Scaling options are still the same: 95#, 75#
(No…you do not get extra credit for completing the WOD at a higher weight than is Rx for the 50+ group;)
Women 50+ Rx = 75#
Scaling options are still the same: 55#, 35#
(No…you do not get extra credit for completing the WOD at a higher weight than is Rx for the 50+ group;)

If you choose to do the Rx weight, you must be able to complete at least 2 rounds for your score to count. If you are unable to complete at least 2 rounds, you will given a DNF for this WOD 🙁

If you choose to complete the WOD at a scaled weight, you will be automatically ranked below anyone who completes at least 2 rounds of the WOD at the Rx weight, or anyone who completes at least 2 rounds of the WOD at a heavier scaling that you.

Whichever weight  you choose, be sure you can complete at least 2 rounds at that weight to ensure you do not receive a DNF for this WOD.

 

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 “Rowing Bells” Row with KB Swings sponsored by PaleoWorks

*12 minute time cap

Row 750m

75 KB Swings (53/35)

Row 750m

 

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“9 minute AMRAP” Ascending ladder 3, 6, 9, 12, 15, 18… sponsored by Warrior Massage

Handstand pushups

Atomic Situps (45/25/15)

Box Jumps (24/20)

HSPU: You may scale HSPU to hand-release pushups. You will still do the same number of reps, but your score will be ranked below anyone who completes the WOD with HSPU. If you choose to do the Rx HSP, you must be able to complete at least 3 rounds for your score to count. If you are unable to complete at least 3 rounds, you will given a DNF for this WOD 🙁

Atomic Situp: Athlete begins movement in the situp position with plate in hand. The athlete will then extend back until his/her shoulder blades touch the ground, touch the plate to the ground behind the head and then sit up into the standing position with the arms fully extended overhead.

Men: 35-39, 40-44, 45-49: Plate will be 45# for atomic sit-ups.

50+: Plate will be 25# for atomic sit-ups.

Women: 35-39, 40-44, 45-49: Plate will be 25# for atomic sit-ups.

50+: Plate will be 15# for atomic sit-ups.

Box Jumps: 50+ competitors may step up