2016 Workouts
WOD 1: #LftHvySht
Time cap: 15min
RX'd:
15 mins to complete:
1 mile run for time
then
Max Clean+Hang Clean+Jerk
Scaled:
15 mins to complete:
1 mile run for time
then
Max Clean+Hang Clean+Jerk
Description: The workout begins with all 4 team members in their team's lane behind the starting line. At "3-2-1 GO!" All of the team members will start the run. All 4 team members will complete the 1 mile run for time. Once the team members arrive back they will go inside the gym and begin their Clean+Hang Cln+Jerk complex. It is any style clean. They can attempt as many lifts as they would like in the time cap. Only the heaviest lift is recorded. Athletes must confirm lift weight with the judge.
Standards: Runner must start behind starting line and run around all designated route markers prior to starting lifts. Complex: 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.
Score: This workout has two scores. The score for the run will be total time for the entire team. The score for the complex will be total weight of all team members.
WOD 2: "Three Ring Circus"
RX'd:10 min AMRAP
5 Ring MU's
15 GHD SU's
100 DU's
Scaled:
20 GHD SU's
15 Burpees
100 DU's
Description: The team will select 2 athletes to complete this workout. One athlete will work at a time. Athletes can alternate which athlete is working whenever they choose. You can have 2 jump ropes available and you can adjust the GHD. This workout will be running simultaneously with WOD 3.
Score: The score for WOD 2 will be number of reps completed.
WOD 3: "Twenty Twen Twen"
RX'd:10 min Amrap:
20 WB (20/14#)
20 Pullups
20 S2OH (115/85#)
20 Burpee Box overs (24")
Scaled:
10 min Amrap:
20 WB(20/14 to 9')
20 Pullups
20 S2OH (95/65#)
20 Burpee Box overs (20")
Description: The team will select 2 athletes to complete this workout. One athlete will work at a time. Athletes can alternate which athlete is working at any time. This workout will be running simultaneously with WOD 2.
Score: The score for WOD 3 will be number of reps completed.
WOD 4: Drag Queen
RX'd:20/15 Cal Row
50m Sled Pull (135/95)
15 Thrusters (115/85)
50m Sled Pull
Scaled:
20/15 Cal Row
50m Sled Pull (135/95)
15 Thrusters (95/65)
50m Sled Pull
Description: This workout will be run similar to a relay race with only one athlete working at a time. The workout begins with 1 teammate on the rower and the other teammates standing in the lane waiting on their turn. Athlete one will row 20/15 cals pull their sled to the opposite end of the lane complete their thrusters then pull their sled back to the starting line. The second athlete can be sitting on the rower awaiting the "tag" by the first teammate. The athletes must tag the next teammate prior to the next athlete starting. This will be repeated until all 4 athletes have completed the lane.
Score: The score for "Drag Queen" will be total time for the team to complete the workout.
WOD 5: "Same as Last Year" (not really....maybe)
Will be announced at ROR 3!!
