For Time

15 Min Time Cap

600m Row

50 Toes to Bar/Knees Above Waist/Knees Above Waist

40 ANY STYLE Handstand Pushups/ANY STYLE HSPU with 1 Ab Mat/ Hand Release Pushups

30 Power Cleans (Male 185/155/125) (Female 115/95/75)

20 Hand KB Snatches (Male 53/53/35) (Female 35/35/26)

600m Row

At 3-2-1 Go Only 1 Athlete working at a time.  Athlete 1 will start on the row. Meters do not need to be split evenly. However each row must have 1 change of rower.

All other Reps can be split any way you would like until all reps for that movement are completed.  Score will be time completed, or # of reps completed if time capped.  Timer will stop when meters on rower read 600

Row

-Monitor will be set to zero for the first row.  It will be the athletes job to reset the rower for the 2nd round.  The judge will not touch the monitor

Toes to Bar-

-athlete starts with arms fully extended and feet off the ground.  Feet must be brought behind the bar and rest of body.   Both feet must come in contact with bar at same time and inside the hands.  Grips are allowed.

Knees above waist-

• Same starting position as T2B. Raise the knees above the height of hips.

Handstand Pushups-

-There will be a 40x24” box on the ground.  All of the hand and fingers must be inside the box for rep to count

-Rep starts and ends at full lockout with heels on the wall

Power Clean-

-Barbell starts on the ground

-The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Hang KB Snatch

-May complete these on either arm or both. Alternating not required

-KB must be brought up to hang position to start.

-KB must reach lockout at the top in 1 continuous motion, with knees and hips also locked out

-Kb must be brought back to a level below the waist to start next rep.

Final Row

-Can start once the final snatch is locked out.

-non working athlete can be strapped in and ready to row with monitor set on zero

Can be completed anytime before end of the last heat of the day.

90 Sec AMRAP RX/M/S

Max reps of sandbag stones over yoke

Male 150/100/75

Female 100/75/60

At 3-2-1 Go Athlete A will pick up stone and place over the bar of the yoke to the other side.  Then athlete B will repeat.   Each time stone goes over the bar is a rep.

-Yoke height set at 4ft

-must face yoke when putting stone over

-athlete not working must stand outside the box for safety

This will be used as the overall tiebreaker.

Made some changes to this one to make it more enjoyable for the athletes and fans.

For Time:

10 (5/5) Snatches @ weight a

8  (4/4) Snatches @ weight b

6  (3/3) Snatches @ weight c

4  (2/2) Snatches @ weight d

2  (1/1) Snatches @ weight e

At 3-2-1 go Athlete A and Athlete B will start simultaneously start side by side on the first weight.  Both Athletes will complete their side of ladder as fast as possible.

Scores will be:

A- Combined finish time of Athlete A and Athlete B. (Tiebreaker: Time first athlete finished ladder)

Or

B- Total # of reps completed if 1 athlete is time capped.  (Tiebreaker: time of the last athlete that completed the last full step in the ladder)

WOD will have a 90 Sec Cap

There will be 1 heat of athletes for this event.  You will be assigned a # and that will be your place in line for the event

-Power or squat snatches are allowed

-Each rep starts at the floor (Women’s Scaled your first 5 reps will be hang snatches on a 35# empty barbell)

-Barbell must move in 1 continuous motion to a fully upright position with the bar above their head with knees, hips and arms fully extended.

-Time stops when last lifter hits lockout on final weight

6 Min AMRAP

5 Thrusters

5 Burpee Box Jump Overs

At 3-2-1 Go 1 athlete will be working at a time completing 1 entire round of Thrusters and Burpee Box Jump Overs.  When both of Athlete A’s feet hit the ground on their last box jump over, then Athlete B may start on their round of work.  Continuing this pattern until time is up.

Score will be rounds plus reps

You will be assigned a Heat and Lane number for this event

Thruster

-Barbell will be on the ground and you can either clean or squat clean the first rep.

-Break parallel on the squat portion and achieve full lockout at top

Burpee Box Jump Over

-Burpee will be facing the box

-you may jump or crawl down.

-Chest and thighs need to come in contact with the ground at bottom

-We will allow jumping completely over box (Be sure both feet travel over box not beside) or jumping onto box and then over

-Rep will be considered complete when both of the athletes feet have touched the ground

Burpee Box Step Overs

-Same standard for burpee as above

-Athlete MUST STEP over

-1 foot must be in contact with floor when other is on top of box on the step up and down