2018

WORKOUTS

Rx & SCALED

OVER THE HILL

TWO ROUNDS FOR TIME

Teams will split up into M/M & F/F pairs.

While one pair is running with a kettlebell, the other pair will start with the ball over box followed by burpee box overs.

Once the burpee box overs are complete and pair one is back from the run, the pairs will switch. Complete two rounds.

**Loads, weights and distance for Rx and Scaled will be released during the comp.

Rx

Heavy v. Light

12-minute time cap |No transition time | Relay style, one athlete working at a time

Athlete 1 will begin with 2 minutes of max C&J (clean and jerks) @ 185/135

Then…1-minute max CTB (chest to bar)

Once your three minutes is up, you will run back to tag athlete 2 who will start their three minutes and so on.

WOD #2 score = Total # of C&J’s (sum of team)
WOD #3 score = Total # of CTB (sum of team)

Scaled

Heavy v. Light

12-minute time cap |No transition time | Relay style, one athlete working at a time

Athlete 1 will begin with 2 minutes of max C&J (clean and jerks) @ 115/85

Then…1-minute max PUs (pull-ups)

Once your three minutes is up, you will run back to tag athlete 2 who will start their three minutes and so on.

WOD #2 score = Total # of C&Js (sum of team)
WOD #3 score = Total # of PUs (sum of team)

Event 4 will be announced during the comp! Movements include:

  • Row
  • Erg Bike
  • Triple Deadlift
  • Synchro Burpees

Check us out on Facebook and Instagram for the teaser video and other comp insights!!

Rx & Scaled TBA