Wod #4 Alaska Sons Construction Grand Finale

For time with a 12 min cap:

60 front squats

120 double unders

60  hang cleans

120 double unders

60 ground to overhead -1 dumbbell

120 double unders

●        Lifts to be split equally, doubles may be split however team decides.

●        Hang cleans may be power or squat.

●        Ground to overhead with a single dumbbell- snatch, clean and jerk, press etc.

●        G2OH rep is good at full extension overhead with locked out knees, hips, and arm.

●        G2OH does not have to be alternating, opposite arm may not touch body, and only one head of db has to touch ground.

●        NOTE - ANY DROPPED BARBELL OR DB WILL RESULT IN A NO REP. Weight dropped from below the knee is ok.

SCORE - time OR reps completed in 12 minutes

RX/RX Master                                                                                                                   Scaled/Scaled Master   

135/85 barbell                                                                                                                   95/55 barbell    

50/35 db                                                                                                                              35/25 db

double unders                                                                                                                   single unders    

RX Teen                                                                                                                               Scaled Teen

95/65 barbell                                                                                                                     65/45 barbell

35/25 db                                                                                                                              25/15 db

double unders                                                                                                                   single unders

Wod #1 Cruz for Calories 12 min AMRAP

12 min amrap

400 m partner run

50 burpee box jump overs

MAX cal row

Workout begins on start line in parking lot. Both partners will run together 2 parking lot laps around light posts back into their choice station where they will complete 50 burpee box jump overs. Partners may split/complete the reps however they would like. Once 50 bbjo are completed partners will row for calories, switching every 15 calories until the 12 minutes is up.

●        Burpee box jump overs- chest must touch floor, may step back and step up in burpee, no hip extension required on box.

●        Lateral or box facing burpees allowed.

●        RX, RX Master, RX teens will box jump. Scaled, Scaled Master, Scaled Teens may step up.

SCORE - total calories at buzzer. Rollover calories after the clock expires do not count.

RX/RX Master/RX Teen                                                                  Scaled/Scaled Master/Scaled Teen

24” box                                                                                                 20” box

Country Financial Floater

courtesy of Aaron Daniels

5 Minute 1 Rep Max Clean and Jerk

Athletes have 5 minutes to work to a 1 rep max clean and jerk.

●       Partners have 5 minutes to work to a max one rep Clean and Jerk.

●       Each partner will have their own bar to load and lift.

●       Rep is complete when the athlete is fully extended, locked out at the hip, knee and elbow.

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SCORE - total of both partners completed max clean and jerk load.

Wod #2 Maple Springs Gymnastical AMRAP

Teams will have 3 minutes to accumulate as many points as possible, working 1 person at a time doing any combination of the following work:

RX/RX Master/RX teens

●        Legless rope climb, starting from a standing position on floor – 15 Points

●        Ring Muscle up – 8 points

●        Chest to Bar Pull ups – 5 points

●        Toes to Bar – 2 points

●        Chin over Bar Pull ups – 1 point

Scaled/Scaled Master/ Scaled Teens

●        Rope Climb - 15 points

●        Chest to Bar Pull ups – 8 points

●        Toes to Bar – 5 points

●        Chin over Bar Pull ups – 2 points

●        Knees above parallel – 1 points

SCORE - total combined points

Wod #3 SMS Snatch Max Sandbag

0-1:00 Partner 1  - max snatches

1-2:00 Partner 2 - max sandbag over shoulder

2-3:00 Partner 1 - max sandbag over shoulder

3-4:00 Partner 2 - max snatches

●        Each partner has their own barbell and weight is athlete choice.

●        Partner 2 may pick up their barbell or sandbag when Partner 1 equipment touches ground.

●        We will use full size bumper plates only. (10,15,25 etc)

●        Sandbag must pass up over the shoulder. 

●        muscle, power, or squat snatch. Lift is good at full extension of knees, hips, and arms locked out overhead.

●        20#, 40#, 60# sandbags to choose from.

●        Last lift must begin before timer sounds.

●        NOTE- BARBELL MAY ONLY BE DROPPED FROM BELOW KNEE- a barbell dropped from anywhere above the knee will result in a NO REP.

Score - total pounds lifted