Upper Impairment

(1 point of Contact / Above Elbow Impairment)

Rx VERSION

On an 11 minute clock

6 Min AMRAP

7 Single Arm. Hanging Knee Raise

10 Wall Balls 

12/9 Cal Row

1 Min Rest

4 Min Amrap

2-4-6-8-10….

Lat. Burpee over Bar

Hang Power Clean 

Med Ball Weight
Male 14 lbs.

Female 10 lbs.

Barbell Weight

Male 65 lbs.

Female 45 lbs.

Scaled Version:

On an 11 minute clock

6 Min AMRAP ( WOD 1) 

7 Sit ups

10 Wall Balls 14/10 lbs.

12/9 Cal Row

1 Minute Rest

4 Min Amrap ( WOD 2) 

2-4-6-8-10..

Burpee

DB Hang Power Clean 35/20 lbs.

Workout Description:

On an 11 minute clock, the Part 1 (WOD 1)  of the Workout begins with the athlete standing tall underneath the pull-up bar arms at their sides.  At the call of 3,2,1, GO! The athlete will perform 7 Single Arm Hanging Knee Raise before proceeding to Wall balls. Where the athlete will then perform 10 Wall Balls to standard before proceeding to the Rower with the monitor reset after each round.  The athlete will then begin rowing and continue to row  with the handle in their hands until the monitor reads 12 calories for Men and 9 calories for Women.  The athlete will repeat this series of movements until the 6 minute Clock runs out.

The Athlete will then have an immediate 1 minute Rest

When the running clock hits 7 minutes Part 2 (WOD 2)  of the workout begins. The athlete will begin with the second workout. Standing in front of the barbell This section begins with the athlete performing 2 Lateral Burpee Over Bar, then proceed to 2 Hang Power Clean. After completing 2 Lateral Burpee over bar & 2 hang Power Cleans,  The athlete will then perform 4 Lateral Burpees Over Bar followed by 4 Hang Power Cleans. The Athlete will continue to add 2 reps per movement until the 4min time cap.

Athletes will submit the score of part 1 of the workout (6 min Amrap Total repetitions) in WWGQ1 and Part 2 of the workout (4 min Amrap total repetitions completed) in WWGQ2.

Tie Breaker

Only in Part 1 of this workout, The Tie breaker will be the time after 1 full round of part 1 is completed. If an athlete does not complete one full round of the workout the tiebreaker will be listed as 6 minutes.

SCORING NOTE: 

If the athlete scales the workout, when submitting your score you must click the box that indicates you did a scaled version of the workout. Scaled athletes are not required to record a video version of their workout.

Upper Impairment

(1 point of Contact / Above Elbow Impairment)

Rx VERSION

On an 11 minute clock

6 Min AMRAP

7 Single Arm. Hanging Knee Raise

10 Wall Balls 

12/9 Cal Row

1 Min Rest

4 Min Amrap

2-4-6-8-10….

Lat. Burpee over Bar

Hang Power Clean 

Med Ball Weight
Male 14 lbs.

Female 10 lbs.

Barbell Weight

Male 65 lbs.

Female 45 lbs.

Scaled Version:

On an 11 minute clock

6 Min AMRAP ( WOD 1) 

7 Sit ups

10 Wall Balls 14/10 lbs.

12/9 Cal Row

1 Minute Rest

4 Min Amrap ( WOD 2) 

2-4-6-8-10..

Burpee

DB Hang Power Clean 35/20 lbs.

Workout Description:

On an 11 minute clock, the Part 1 (WOD 1)  of the Workout begins with the athlete standing tall underneath the pull-up bar arms at their sides.  At the call of 3,2,1, GO! The athlete will perform 7 Single Arm Hanging Knee Raise before proceeding to Wall balls. Where the athlete will then perform 10 Wall Balls to standard before proceeding to the Rower with the monitor reset after each round.  The athlete will then begin rowing and continue to row  with the handle in their hands until the monitor reads 12 calories for Men and 9 calories for Women.  The athlete will repeat this series of movements until the 6 minute Clock runs out.

The Athlete will then have an immediate 1 minute Rest

When the running clock hits 7 minutes Part 2 (WOD 2)  of the workout begins. The athlete will begin with the second workout. Standing in front of the barbell This section begins with the athlete performing 2 Lateral Burpee Over Bar, then proceed to 2 Hang Power Clean. After completing 2 Lateral Burpee over bar & 2 hang Power Cleans,  The athlete will then perform 4 Lateral Burpees Over Bar followed by 4 Hang Power Cleans. The Athlete will continue to add 2 reps per movement until the 4min time cap.

Athletes will submit the score of part 1 of the workout (6 min Amrap Total repetitions) in WWGQ1 and Part 2 of the workout (4 min Amrap total repetitions completed) in WWGQ2.

Tie Breaker

Only in Part 1 of this workout, The Tie breaker will be the time after 1 full round of part 1 is completed. If an athlete does not complete one full round of the workout the tiebreaker will be listed as 6 minutes.

SCORING NOTE: 

If the athlete scales the workout, when submitting your score you must click the box that indicates you did a scaled version of the workout. Scaled athletes are not required to record a video version of their workout.

Upper Impairment (1 point of Contact / Above Elbow Impairment)

WOD 3: RX

EVERY MINUTE ON THE MINUTE: (EMOM)

EMOM FOR 10 MINUTES

EMOM 10

2 Front Squat 185/125

Max Effort Double Unders

SCALED

EMOM 10

2 Front Squat 105/70

Max Effort Single Unders

Upper Impairments,

Lower Impairments &

Sensory

WOD 4.a

This is a Retest!

Row 3,000 meters for time with a separate score for the first 1,000m time of the total 3,000m

Time cap: NONE

SCORING NOTES:

Score Workout 4.a - will be your 1000m time
Score Workout 4.b - will be your full 3000m time

These scores will be submitted separately

Upper Impairments,

Lower Impairments &

Sensory

WOD 4.b

THIS IS WHERE YOU SCORE YOUR 4.b score the total time of the whole ROW.

This is a Retest!

Row 3,000 meters for time with a separate score for the first 1,000m time of the total 3,000m

Time cap: NONE

SCORING NOTES:

Score Workout 4.a - will be your 1000m time
Score Workout 4.b - will be your full 3000m time

These scores will be submitted separately

Upper Impairment ( 1 Points of Contact / Above elbow injury)

WOD 5 (WWGQ5)

On a 16 Minute Clock

WOD 5

For Time

30 Deadlifts 

15 Alt Pistols

5 Hang Power Snatch 

20 Deadlift

15 Burpees

10 Hang Power Snatch

10 Deadlift

15 One Arm Ring Row

15 Hang Power Snatch

If complete under the time cap rest until the 10:00 minute mark.

At the 10 minute Mark, Workout 6 begins, you will have 6 minutes to find a:

5 Rep Max

Strict Shoulder Press

Workout 6 ends at the 16 minute mark

Barbell Weight:
Male: 75 lbs.
Female: 55 lbs.

Scaled

For Time

30 Deadlifts 45/35

15 Air Squats

5 Hang Power Snatch 

20 Deadlift

30 Sit ups

10 Hang Power Snatch 

10 Deadlift

15 Jumping pull up

15 Hang Power Snatch 

If complete under the cap rest until the 10:00 minute mark

At he 10 minute Mark, Workout 6 begins, you will have 6 minutes to find a:

5RM

Dumbbell Strict Shoulder Press

Workout ends at the 16 minute mark

Barbell Weight:
Male: 45 lbs.
Female: 35 lbs.

WOD 6 (WWGQ6)

At the 10 minute Mark, Workout 6 begins, you will have 6 minutes to find a:

5RM

Strict Shoulder Press

Workout ends at the 16 minute mark

Athletes can lift from a rack or jerk blocks, the bar must be free of the blocks befor the first rep starts

This is the second part that starts right after the 10 minute portion of WOD 5 workout, the last 6 minute