2017

WORKOUTS

2017 WODS

“Perfect Balance” on September 22nd (6pm)

WOD #1 Rx & Scaled
Pairs (M/F) (M/F) Working simultaneously:

Pair 1: Run – distance TBA
Pair 2: Row – distance TBA

*Each pair will either run -OR- row but not both.

WOD #2, directly after run + row (start when all 4 teammates are finished with WOD #1)

Rx: 1 rep max snatch
Scaled: 1 rep max clean & jerk

Time cap: 17 minutes

“Go” on September 23rd (8am)

WOD #3 | 3 Minute AMRAP

Rx

15 Clean & Jerks (weight TBA)
25 box jump overs (jump required; height TBA)

Remaining time:
Max CTB pull-ups

Scaled

15 Clean & Jerks (weight TBA)
25 Box jump overs (step overs permitted; height TBA)

Remaining time:

Max pull-ups

Once the clock hits 3 minutes, the next athlete will begin. Continue until each athlete has gone

“Up & Down” on September 23rd (9:30am)

WOD #4 | M/M F/F Pairs

Rx & Scaled

20 Partner Dead Lifts
30 Wall Balls*

15 Partner Dead Lifts
40 Wall Balls*

10 Partner Dead Lifts
50 Wall Balls*

*One partner hangs from pull-up bar while the other works. Weights TBA.

Surprise WOD on September 23rd (11:30am)

WOD 5 | M/M F/F Pairs Working Simultaneously

2 Rounds:

150 double unders (singles for Scaled) and 50 thrusters (115/75) (96/65) while partner holds the bar overhead in full extension (Rx) or in a clean (Scaled).
All four teammates then move to one bar for synchro burpee bar hops (50/30) (two athletes jump over the collars).
Once burpees are finished, run 200M as a team.

2017 WOD Standards

Rx division: Catered to the athletes who Rx 80% of their class workouts.
Scaled division: Catered to the athletes who modify most daily class workouts.

RX
Chest to bar pull ups (not everyone will have to perform)
Bar muscle ups (not everyone will have to perform)
Running
Double unders
Toes to bar
1 rep maxes and complexes
All oly movements
Rowing

Weights (this can vary):
135/95
115/85

SCALED
Pull ups (not everyone will have to perform)
Running
Single unders
Knee raises
1 rep maxes and complexes
Some oly movements
Rowing

Weights (this can vary):
115/85
95/65

Teams of 4: 2 male/2 female

*** Subject to change. These standards are just to help you choose a division. There WILL be movements that are not listed but this list is a good guide. That’s everything we can share until the teaser videos!

VIEW 2016 WODS