The UG Games

//LOCATION: INDESTRI

3 Rounds For Time

• 500/400m Row (Seated 400/300m)
• 21 Kb swing 24/16kg
• 12 Pull ups

15 Min AMRAP

5 SandBag over Shoulder 80/150

60 sand bag carry 80/150

2 Rope Climb 15/10ft

60 Ft sand bag carry 80/150

5 burpee over bag

SEATED:

15 Min AMRAP

5 SandBag to Shoulder 80/40

60 ft Backwards Sled pull 65/35 (On Grass)

2 Rope Climb 10/7ft

60 Ft Backwards Sled Pull

5 knee burpees

// LOCATION: INDESTRI

1 RM Clean Max Weight

// LOCATION: SIDE LAUNCH

10 MIN MAX Calorie Concept Bike / Seated Ski-Erg

// LOCATION: AREA #2

2KM Run / Wheel

400M Open Water Swim

Athletes biking with 1 leg and no prosthetic will get a 25% multiplier on the total Calorie

// LOCATION: 

FOR TIME: Cap 8 mins

Standing

15-12-9

Clean & Jerk 135/75

SLA- 125/65

SAA- 105/60

C2B - Upper may use band to replace limb

Seated :

FOR TIME: Cap 8 mins

15-12-9

Hang Clean & Jerk 95/45 (From the box)

Ring pull up

WHEELWOD

STANDING:

9 Min AMRAP

30 Double Unders

10 Bar Facing Burpees

5 Power Snatch 95/55

SAA - 75/45

SLA- May use Hang Power Snatch

.

SEATED: out of chair on floor

9 Min AMRAP

15 Push Up - Knees

10 Db Snatch Alt 35/20

5 floor to box 20/12

For Time: Cap 10 mins

STANDING

20-15-10-5

FAT BAR Dead Lift 155/95

FAT BAR Front Squat

SEATED ( with Dbs)

20-15-10-5

Dumbbell Dead Lift 35/20

Dumbbell Swing & Press

8 min AMRAP

Lower Men

30 Ft HS Walk

3 BMU

Upper Men

30 ft 1 Arm OH Db lunge Walk 50lbs

9 Toes to Bar ( SAA toes to ring)

Standing Women

30 ft 1 arm OH Dumbbell Carry 35lbs

6 T2B

SEATED:

30 ft Wheelie

3 Ring Muscle ups ( Women Chest 2 Ring)

For Time:

50 Air Squats

21-15-9

Wallballs 20/14

Medball Cleans ( upper 1 arm sandbag cleans) 20/14

50 Box Jumps/ Step ups for lower

SEATED:

100 Russian Twists 14/10

21-15-9

Wall Balls 14/10

Medball over Shoulder 14/10

50 Ring Dips

// LOCATION: SIDE LAUNCH

Bike - 5000m (men) 4000m (women)

Swim - 400 metres

Run - 3 km

Note:

If the distance is not completed, the remaining distance will be penalized with extra time. Every 10 m will be equal to 1 second added to your time.

E.g. 500 m remaining when capped equals 50 seconds added to the overall time.

12min AMRAP

Working in sync with co-ed pair, complete as many reps as possible in 10 minutes of

Pair 1 completes 3 Thrusters 115/85 (RX/SP/Masters) 95/65 Amateur

and 3 C2B (RX) PU’s (SP/Masters/Amateur). 

After completion, they tag the next pair

Pair 2 completes 3 Thrusters and 3 PU’s

Pair 1 completes 6 thrusters and 6 PU’s

Pair 2 completes 6 thrusters and 6 PU’s

Continue to escalate reps by 3’s, E.g, 3-6-9-12-15-18

// LOCATION: AREA 2

• 5 HSPU
• 7 power snatch @155/105 RX @ 135/85 Masters
• 9 Toes to bar

// LOCATION: AREA 2

1RM Snatch with remaining time on the clock

// LOCATION: AREA 1

• 10 Hang Kettlebell squat cleans
• 30 foot KB Overhead walk lunge (right arm) @24/16 kg RX/Master
• 21 Chest to bar PU’s (RX) Pullups (Masters)
• 30 foot KB Overhead walk lunge (Left arm) @24/16 kg
• 10 HSC
• 30 ft KB Overhead walk lunge (R arm) @24/16 kg
• 15 Chest to bar
• 30 ft KB Overhead walk lunge (L Arm) @24/16 kg
• 10 HSC
• 30 ft KB Overhead walk lunge (R arm) @24/16 kg
• 9 Chest to bar
• 10 m walk lunge with kb’s (L arm)(back to start/finish line)

Wod 4.a

Work in co-ed pairs to complete 6:00 amrap

Athletes will alternate, when A1 finishes the sprint, A2 starts the front squats

7 DB front squats @50/35 RX/SP/Masters @ 35/20 Amateurs

Shuttle Sprint 200 feet.(50 down and back x 2)

There is no transition between pairs. As soon as the 6:00 is up, the second pair can start their rounds.

WOD 4.b :Team total calories concept bike for the entire workout

Wod 4.a

Work in co-ed pairs to complete 6:00 amrap

Athletes will alternate, when A1 finishes the sprint, A2 starts the front squats

7 DB front squats @50/35 RX/SP/Masters @ 35/20 Amateurs

Shuttle Sprint 200 feet.(50 down and back x 2)

There is no transition between pairs. As soon as the 6:00 is up, the second pair can start their rounds.

WOD 4.b :Team total calories concept bike for the entire workout