THE WODS HAVE BEEN ANNOUNCED!!!
(WOD #1)
5 Rounds for max reps of:
400 Meter run
Max wall climbs
Each round will consist of 4 minutes; 3 minutes of work followed by 1 minute of rest. The athlete will have 3 minutes in which they must run 400 meters and then with the remaining 3 minutes do as many wall climbs as possible followed by a 1 minute rest and then repeated for a total of 5 rounds.
Bonus: After the final round there will be the 1 minute rest break followed by a max set of pull-ups (Men- chest to bar, Women- chin above the bar)
The total score for WOD #1 will be total number of wall climbs plus total number of pull-ups.
(WOD #2)
With a 10 minute time limit find your max clean & max jerk:
The athlete will have 10 minutes to establish their max clean and their max jerk. For women, 1 point will be awarded for every 5 pounds lifted starting at 5 pounds: For example, 5 pounds = 1 point, 10 pounds = 2 points, 15 pounds = 3 points, etc. For men, 1 point will be awarded for every 5 pounds lifted starting at 105 lbs: For example, 105 pounds = 1 point, 110 pounds = 2 points, 115 pounds = 3 points, etc. The athlete will take their best clean score and best jerk score combined for a total score on this workout. For example, a female athlete that cleans 125 lbs but only jerks 100 lbs will receive 25 points for the clean and 20 points for the jerk for a total score of 45.
(WOD #3)
As many rounds as possible in 8 minutes of:
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
9 Sumo deadlift high pulls (Men 95 lbs, Women 65 lbs)
6 Thrusters (Men 95 lbs, Women 65 lbs)
3 Muscle ups
*When the clock starts the athlete must first complete 50 Kettlebell swings (Men 55 lbs, Women 35 lbs) before moving on to the workout.
All 3 WOD's will be added together to determine final score and winner!
