For WOD Wars, please arrive promptly at 9am Midcity on Saturday for checkin and expect for the first heat to start at 10am.
If you have any questions, post your comments below
WOD 1
For all divisions: 8min for both partners to find a 1rm max thruster with the bar starting on the ground. Both partners must use the same bar. A "thruster-jerk" is not allowed.
* Score is 1rm from each partner added together*
WOD 2
Rx men: using a 20lbs ball, 3 attempts at a reverse wallball throw.
Rx women: using a 14lbs ball, 3 attempts at a reverse wallball throw.
Scaled men: using a 14lbs ball, 3 attempts at a reverse wallball throw.
Scaled women: using a 10lbs ball, 3 attempts at a reverse wallball throw.
*Score for all divisions is the max distance thrown by each partner added together*
WOD 3
For all divisions: each partner will complete:
Row 500m, rest 90 seconds sitting on the rower, row 500m.
*Score is the time it takes each partner to row 1000m added together*
WOD 4* Score is total reps completed in 10min*
Rx men: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 75lbs, 30 double unders. Partners alternate rounds for 10min.
Rx women: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 55lbs, 30 double unders. Partners alternate rounds for 10 minutes.
Scaled men: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 65lbs, 30 box jumps 20" (must show control on the top of the box, step down required). Partners alternate rounds for 10min.
Scaled women: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 45lbs, 30 box jumps 16" (must show control on top of the box, step down required).
WOD 5
* For all divisions, there is a 17 min cap on this workout. If workout is not completed within 17 minutes, each rep that hasn’t been completed adds one second to their time. 200m out equals one rep, 200m back equals one rep.*
Rx men:
400m run buy-in (cannot start next movement until run is completed by both partners)
Then, split however between partners, with only one person working at a time:
100 wallballs (20lbs to 10ft)
80 over the box jumps 24" box (can touch the top of the box)
60 pull-ups
Then, both partners run 400m together. Score is time on the clock when partners return from run.
Rx women:
400m run buy-in (cannot start next movement until run is completed by both partners)
Then, split however between partners, with only one person working at a time:
100 wallballs (14lbs to 9ft)
80 over the box jumps 20" box (can touch the top of the box)
40 pull-ups
Then, both partners run 400m together. Score is time on the clock when partners return from run.
Scaled men:
400m run buy-in (cannot start next movement until run is completed by both partners)
Then, split between partners, with only one person working at a time:
100 ab-mat sit-ups
80 wallballs (14lbs to 10ft)
60 Burpees, jump and touch an object to complete each rep.
Scaled women:
400m run buy-in (cannot start next movement until run is completed by both partners)
100 ab-mat sit-ups
80 wallballs (10lbs to 9ft)
60 Burpees, jump and touch an object to complete each rep.
If you have any questions, post your comments below
WOD 1
For all divisions: 8min for both partners to find a 1rm max thruster with the bar starting on the ground. Both partners must use the same bar. A "thruster-jerk" is not allowed.
* Score is 1rm from each partner added together*
WOD 2
Rx men: using a 20lbs ball, 3 attempts at a reverse wallball throw.
Rx women: using a 14lbs ball, 3 attempts at a reverse wallball throw.
Scaled men: using a 14lbs ball, 3 attempts at a reverse wallball throw.
Scaled women: using a 10lbs ball, 3 attempts at a reverse wallball throw.
*Score for all divisions is the max distance thrown by each partner added together*
WOD 3
For all divisions: each partner will complete:
Row 500m, rest 90 seconds sitting on the rower, row 500m.
*Score is the time it takes each partner to row 1000m added together*
WOD 4* Score is total reps completed in 10min*
Rx men: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 75lbs, 30 double unders. Partners alternate rounds for 10min.
Rx women: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 55lbs, 30 double unders. Partners alternate rounds for 10 minutes.
Scaled men: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 65lbs, 30 box jumps 20" (must show control on the top of the box, step down required). Partners alternate rounds for 10min.
Scaled women: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 45lbs, 30 box jumps 16" (must show control on top of the box, step down required).
WOD 5
* For all divisions, there is a 17 min cap on this workout. If workout is not completed within 17 minutes, each rep that hasn’t been completed adds one second to their time. 200m out equals one rep, 200m back equals one rep.*
Rx men:
400m run buy-in (cannot start next movement until run is completed by both partners)
Then, split however between partners, with only one person working at a time:
100 wallballs (20lbs to 10ft)
80 over the box jumps 24" box (can touch the top of the box)
60 pull-ups
Then, both partners run 400m together. Score is time on the clock when partners return from run.
Rx women:
400m run buy-in (cannot start next movement until run is completed by both partners)
Then, split however between partners, with only one person working at a time:
100 wallballs (14lbs to 9ft)
80 over the box jumps 20" box (can touch the top of the box)
40 pull-ups
Then, both partners run 400m together. Score is time on the clock when partners return from run.
Scaled men:
400m run buy-in (cannot start next movement until run is completed by both partners)
Then, split between partners, with only one person working at a time:
100 ab-mat sit-ups
80 wallballs (14lbs to 10ft)
60 Burpees, jump and touch an object to complete each rep.
Scaled women:
400m run buy-in (cannot start next movement until run is completed by both partners)
100 ab-mat sit-ups
80 wallballs (10lbs to 9ft)
60 Burpees, jump and touch an object to complete each rep.
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