WOD at the Webb Grand Slam

AMRAP 11

You go, I go

1 Round of DT

At 11 min mark – 6 min to build to heavy complex:

1 Deadlift + 1 Hang Power Clean + 1 Shoulder to Overhead

1 Round of DT: 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead

RX: 135/95

SC: 95/65

At 3,2,1 go... partner 1 will do 1 full round of DT (12 deadlifts, 9 hang power cleans, 6 shoulder to overhead. Once partner 1 completes a full round, partner 2 will complete a full round of DT. Partners can only switch once full rounds are completed. The score will be how many completed rounds and reps are done in 11 mins.

At the 11-minute mark, athletes will have 6 minutes to build to heavy complex of 1 deadlift + 1 hang power clean + 1 shoulder to overhead. One partner is lifting at a time. Score is combined weight of partner 1 and partner 2 for the complex

AMRAP 11

You go, I go

1 Round of DT

At 11 min mark – 6 min to build to heavy complex:

1 Deadlift + 1 Hang Power Clean + 1 Shoulder to Overhead

1 Round of DT: 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead

RX: 135/95

SC: 95/65

At 3,2,1 go... partner 1 will do 1 full round of DT (12 deadlifts, 9 hang power cleans, 6 shoulder to overhead. Once partner 1 completes a full round, partner 2 will complete a full round of DT. Partners can only switch once full rounds are completed. The score will be how many completed rounds and reps are done in 11 mins.

At the 11-minute mark, athletes will have 6 minutes to build to heavy complex of 1 deadlift + 1 hang power clean + 1 shoulder to overhead. One partner is lifting at a time. Score is combined weight of partner 1 and partner 2 for the complex

For time:

2,000 m row

120 Sandbag Cleans

120 Burpee Box Jumps

Time Cap: 15 min

RX SB Weight- M/M: 70, M/F: 60, F/F:50

SC/ Masters SB Weight- M/M: 50, M/F:40, F/F: 30

Scaled/Masters- Burpee box step up are an option

At 3,2,1 Go.. each athlete will be working at the same time. One athlete will be rowing and the second athlete will be working on the Sandbag Cleans and Burpee Box Jumps. Partners can switch stations whenever they want. There is not a required amount of sandbag cleans or burpee box jumps each athlete must do, they do not need to complete all sandbags cleans and then all burpee box jumps. Athletes can bring the numbers up into smaller sets if they wish. Example: while one partner is rowing, partner two can do 10 sandbag cleans and 10 burpee box jumps, and continue that pattern until athletes switch. Once a station is complete, both partners can work on the station that needs to be completed. Meaning, if 2,000 m row is finished first, athletes can work on the sandbag cleans and burpee box jumps, with one partner working at a time. Score is total time to complete both row and sandbag cleans and burpee box jumps. Tiebreak time will the time the 2,000m row was completed.

*sandbag cleans will be over the shoulder*

*ALL divisions will be using 20 inch box*

*BOX JUMPS, stand up to full extension on top of the box*

WOD 4 – “Heroes get remembered; legends never die”

AMRAP 1:30 x 6 (Each partner does 3rnds)

12/10 Cal bike

Max WallBalls in time remaining

Rest 1:30

RX: 20/14lb 10’/9’ target

SC: 14/10 10’/9’ target

At 3,2,1 GO… partner 1 will begin with the respective number of calories (12 for the guys, 10 for the gals) Once they complete the calories on the bike they will begin accumulating as many wallballs in the time remaining. At the 1:30, partner 1 will rest and partner 2 will begin their respective number of calories. Each partner will do 3 AMRAPS. While one partner is working, the other partner is resting. Score is total amount of wallballs accumulated between both partners. Total workout time is 9 minutes.

WOD 3 – “We going to the Ship, WHAT”

For Time:

50 Synchro Alt DB Snatches

50 Synchro TTB

Starting on the 0:00, and every 1:30 one partner will Ski 10/7 calories.

Time Cap: 10 min

RX: 50/35

SC: 35/20/ Hanging Knee Raises

At 3,2,1… one partner will begin the workout by skiing 10/7 calories. Once the calories are completed, partners will begin completing as many synchro ALT DB snatches until the 1:30. At the 1:30, one partner will ski 10/7 calories. Once all 50 synchro Alt DB snatches are completed, pairs will move onto the synchro TTB/ hanging knee raises. At the completion of the 50 synchro TTB/hanging knee raises, the score will be time completed. If pairs get capped, the score will be how many reps they completed of the synchro Alt DB snatches and the synchro TTB/ hanging knee raises. Every 1:30, a partner will have to complete their respective calories 10 for males, 7 for females. Partners do not have alternate turns on the ski erg if they do not want to. Only one person can ski the calories.