WOD 1: #LftHvySht2
Time cap: 8 min
RX'd:
8 min to complete:
Max Front Squat
Max Clean and Jerk
Scaled:
8 min to complete:
Max Front Squat
Max Clean and Jerk
Description: The team will be broken into 2 parts. 2 Males together and 2 Females together. The team will decide which gender will be executing which lift. At "3-2-1 GO!" The teams will begin lifting. It is any style clean and any style shoulder to overhead. They can attempt as many lifts as they would like in the time cap. Only the heaviest lift by each athlete is recorded. Athletes must confirm lift weight with the judge.
Standards: Athletes can use any type of clean for all lifts. The jerk is complete once the athlete has the bar locked out overhead with the hips open and knees straight. The jerk will only count if the bar is continuously moving upwards to lockout. Pressing is allowed as long as the bar never stops moving. If the bar ever pauses or lowers once it has left the rack position the lift will not count.
Score: The score will be the total of the heaviest weight lifted by each Athlete (A). Score=A1+A2+A3+A4
WOD 2: #hellsbells
Time cap: 12min
RX'd:
2 Rounds of:
400m Run
KB swings (2/1.5)
Scaled:
2 Rounds of:
400m Run
KB swings (1.5/1)
Description: At "3-2-1-GO!" Team member 1 will start their300m Run while team member number 2 starts swinging the KB. Once Team member 1 returns from the run they will take the KB and team member 2 will start their run. When team member 2 returns from the run they will start swinging KB while team member 1 starts the run. Once team member 1 returns from their run, they will start swinging the KB while Team member 2 runs 400m. When Team member 2 returns from the run time will be called.
Standards: Any time the KB is "No Rep'd" or touches the ground the person swinging the KB must complete 5 burpees before another KB swing will be counted.
Score: Each KB swing= 1 second. Score=Time-KB swings.
WOD 3: #LacticAcidBath
RX'd:
100' Sled Drag 135/95
10 Thrusters 115/85
100' Sled Drag 135/95
Max Calorie Assault AirBike
Scaled
Sled Drag 95/75
Thruster 95/65
Description: At "3-2-1-GO!" Team member 1 will begin their first 100' Sled Drag and Team member 2 will start their Air Assault for Cal. Team member 1 will drag the sled 100' and start their thrusters. Once they complete the thrusters Team member 1 will turn around and pull their sled back to the start point where they will tag Team member 2, After Team member 1 tags Team member 2, Team member 1 will start their Air Assault for Cal. They will be on the bike until Team member 2 returns from their sled drag and thrusters. Once Team member 2 returns they will tag Team member 1. They will each do 2 rounds and then be really happy they signed up for Rampage on the Ridge.
Standards: The sled strap can be held anyway that is comfortable but the straps must me held and not tied or strapped.
Score: Each Cal= 1 second. Score=Time-Cal.
WOD 4: #401K
RX'd:
For Time:
100 Plate Facing Burpees (45#)
100 C2B
30' DB Front Rack Lunch 50/35
15 DB Power Cleans 50/35
30' DB Front Rack Lunch 50/35
100 C2B
100 Plate Facing Burpees (45#)
Scaled:
Pullups
DB weight 35/20#
Description: Teams can break up the C2B and Burpees as needed. Each teammate must execute the 30' DB Front Rack Lunge, Power Cleans, and DB Front Rack Lunge prior to the team starting the second set of C2B and Burpees.
Standards: Must open hip at the top of the Plate facing burpee. Chest must touch bar between the clavicle and base of the sternum for the C2B pullups. Hips must open at the top of the lunge. DB in front rack with hips open and knees straight at the top of the PC.
Score: Score=time. If time cap is met Score=timecap+remaining reps.
WOD 5: #WOD5 I hear this WOD is really fun.
Will be announced prior to WOD 5
12 Minutes
100' Sled Drag 135/95
10 Thrusters 115/85
100' Sled Drag 135/95
Max Calorie Assault AirBike
Scaled
Sled Drag 95/75
Thruster 95/65
Description: At "3-2-1-GO!" Team member 1 will begin their first 100' Sled Drag and Team member 2 will start their Air Assault for Cal. Team member 1 will drag the sled 100' and start their thrusters. Once they complete the thrusters Team member 1 will turn around and pull their sled back to the start point where they will tag Team member 2, After Team member 1 tags Team member 2, Team member 1 will start their Air Assault for Cal. They will be on the bike until Team member 2 returns from their sled drag and thrusters. Once Team member 2 returns they will tag Team member 1. They will each do 2 rounds and then be really happy they signed up for Rampage on the Ridge.
Standards: The sled strap can be held anyway that is comfortable but the straps must me held and not tied or strapped.
Score: Each Cal= 1 second. Score=Time-Cal.
20 Minute timecap
For Time:
100 Plate Facing Burpees (45#)
100 C2B
30' DB Front Rack Lunch 50/35
15 DB Power Cleans 50/35
30' DB Front Rack Lunch 50/35
100 C2B
100 Plate Facing Burpees (45#)
Scaled:
Pullups
DB weight 35/20#
Description: Teams can break up the C2B and Burpees as needed. Each teammate must execute the 30' DB Front Rack Lunge, Power Cleans, and DB Front Rack Lunge prior to the team starting the second set of C2B and Burpees.
Standards: Must open hip at the top of the Plate facing burpee. Chest must touch bar between the clavicle and base of the sternum for the C2B pullups. Hips must open at the top of the lunge. DB in front rack with hips open and knees straight at the top of the PC.
Score: Score=time. If time cap is met Score=timecap+remaining reps.
WOD 5: #WOD5 I hear this WOD is really fun.
Will be announced prior to WOD 5
