Winter Solo 6

𝐖𝐢𝐧𝐭𝐞𝐫 𝐒𝐨𝐥𝐨 6 𝐖𝐎𝐃 #2 - "7𝐁𝐞𝐥𝐨𝐰"
Time Cap: 7 minutes
Format: AMRAP (As Many Rounds/Reps As Possible)

𝐖𝐨𝐫𝐤𝐨𝐮𝐭:
• 7 Cleans (any variation from the floor)
• 7 Front Squats
• 7 Shoulder to Overhead
A̲d̲d̲i̲t̲i̲o̲n̲a̲l̲ ̲R̲e̲q̲u̲i̲r̲e̲m̲e̲n̲t̲:̲
• 100 Double-Unders (DU) must be completed at any point within the 7 minutes

𝐖𝐞𝐢𝐠𝐡𝐭𝐬:
Elite: 155/105 lb
Rx: 135/95 lb
Legends / Legends+: 115/75 lb
Scaled: 95/65 lb

𝐃𝐨𝐮𝐛𝐥𝐞 𝐔𝐧𝐝𝐞𝐫 𝐒𝐜𝐚𝐥𝐢𝐧𝐠:
Scaled: Single Unders

𝐒𝐜𝐨𝐫𝐢𝐧𝐠:
Primary: Total reps completed across all movements, including counted DU
Tiebreaker: Fastest time to complete 100 DUs if total reps are tied

𝐅𝐥𝐨𝐰 𝐍𝐨𝐭𝐞𝐬:
• Athletes may choose when to complete the 100 DUs during the 7 minutes
• Clock starts at the countdown 3-2-1 GO!
• Reps must be full range and technique-judged (front rack position, full lockout on push press, depth on squats)

𝗪𝗶𝗻𝘁𝗲𝗿 𝗦𝗼𝗹𝗼 𝟲 𝗪𝗢𝗗 #𝟯 - “𝗘𝗻𝗱𝗹𝗲𝘀𝘀 𝗪𝗶𝗻𝘁𝗲𝗿”

𝗧𝗶𝗺𝗲 𝗖𝗮𝗽: 𝟵-𝗠𝗶𝗻𝘂𝘁𝗲𝘀
𝗙𝗼𝗿𝗺𝗮𝘁: One round of 6 workstations, 60 seconds per station, 30 seconds rest between

𝗦𝘁𝗮𝘁𝗶𝗼𝗻𝘀:
1. Ring Muscle-Ups (RMU) – Max reps in 60 seconds
30-second rest
2. Wall Ball Shots – Max Reps in 60 seconds
30-second rest
3. Cal Row – Max Calories in 60 seconds
30-second rest
4. Chest-to-Bar Pull Ups - Max Reps in 60 seconds
30-second rest
5. Wall Ball Shots – Max Reps in 60 seconds
30-second rest
6. Cal Row – Max Calories in 60 seconds (tie breaker)

𝗦𝗰𝗮𝗹𝗲𝘀:
𝗪𝗮𝗹𝗹 𝗕𝗮𝗹𝗹𝘀
• Elite: (30/20 lb)
• Rx: (20/14 lb) 
• Legends: (20/14 lb) 
• Scaled: (16/10 lb)
• Legends+: (16/10 lb)
𝗥𝗶𝗻𝗴 𝗠𝘂𝘀𝗰𝗹𝗲 𝗨𝗽𝘀
• Elite: Ring Muscle-Ups
• Rx: Ring Muscle-Ups
• Legends: Bar Muscle Ups
• Legends+: Chest-to-Bar Pull-Ups
• Scaled: Pull-Ups
𝗖𝗵𝗲𝘀𝘁-𝘁𝗼-𝗕𝗮𝗿 𝗣𝘂𝗹𝗹-𝗨𝗽𝘀
• Elite: Chest-to-Bar Pull-Ups
• Rx: Chest-to-Bar Pull-Ups
• Legends: Chest-to-Bar Pull-Ups
• Legends+: Pull-Ups
• Scaled: Jumping Pull-Ups

𝗦𝗰𝗼𝗿𝗶𝗻𝗴:
• Primary: Total reps/calories across all stations
• 𝗧𝗶𝗲𝗯𝗿𝗲𝗮𝗸𝗲𝗿: Most calories at the 𝗦𝗲𝗰𝗼𝗻𝗱 𝗥𝗼𝘄 station

𝗙𝗹𝗼𝘄 𝗡𝗼𝘁𝗲𝘀:
• Judges count full reps/calories at each station
• Each station will start with a 3-2-1 go!
• Rest periods are strictly timed to maintain pacing
• Athletes must balance power, skill, and pacing to maximize total reps/calories

Format: For Time
Time Cap: 5 Minutes 

Athletes will sign up for a 6-minute window anytime between 9:30 AM and 3:30 PM. The floater signup sheet will open on Friday, December 12, at 5:30 PM at Top Tier Columbia during the Early Check-In window. 

Sequence:

 20/15 Cal Bike (Start)
 100 ft D-Ball Carry 
 100 ft Yoke Carry 
 100 ft D-Ball Carry 
 20/15 Cal Bike (Finish)

Weights
Elite / Rx:
 Yoke 465/365
 D-Ball 150/100

Legends / Legends+: 
 Yoke 365/285
 D-Ball 100/75

Scaled: 
 Yoke 365/285
 D-Ball 100/75

Standards:
 Carries: Full 100 ft distance (50 ft down and 50 ft back) required for each segment (10 total reps).

 Bike: Calories verified on monitor.

 Sequence: Must be completed in the exact listed order.

Scoring: Fastest total time. Time for this workout will be scored down to the tenth of a second MM:MM.MM

WOD Tiebreaker: Fastest completed Yoke or D-Ball segment (if exact tie).

Competition Tiebreaker: The fastest time for this WOD serves as the overall competition tiebreaker in case two or more athletes are tied in points after WODs 1, 2, and 3 are completed.

𝐖𝐢𝐧𝐭𝐞𝐫 𝐒𝐨𝐥𝐨 𝐖𝐎𝐃 #1 - 𝐈𝐜𝐞 𝐁𝐫𝐞𝐚𝐤𝐞𝐫
Time Cap: 6 minutes
Format: 20 Burpee Box Jump-Overs → 3RM Back Squat

Details:
1. 𝐁𝐮𝐫𝐩𝐞𝐞 𝐁𝐨𝐱 𝐉𝐮𝐦𝐩-𝐎𝐯𝐞𝐫𝐬 (𝐁𝐁𝐉𝐎) – 20 𝐫𝐞𝐩𝐬
Full burpee at the box base, then jump laterally over the box

𝐁̲𝐨̲𝐱̲ ̲𝐡̲𝐞̲𝐢̲𝐠̲𝐡̲𝐭̲:̲
• Elite/Rx/Legends: 24”/20”
• Scaled/Legends+: 24”/20” Step-Overs
• Reps must be full range: chest touches floor, jump fully over box

2. 𝐁𝐚𝐜𝐤 𝐒𝐪𝐮𝐚𝐭 – 3𝐑𝐌
Immediately after BBJO, attempt 3RM Back Squat
Judges ensure proper depth and lockout
Unlimited attempts within the 6-minute cap

𝐖̲𝐞̲𝐢̲𝐠̲𝐡̲𝐭̲ ̲𝐫̲𝐮̲𝐥̲𝐞̲𝐬̲:̲
• Must be declared before lift
• Weight cannot be reduced once declared

𝐒𝐜𝐨𝐫𝐢𝐧𝐠:
• Primary: Heaviest successful 3RM Back Squat
• Tiebreaker: Fastest time to complete the 20 BBJO

𝐅𝐥𝐨𝐰 𝐍𝐨𝐭𝐞𝐬:
• Clock starts at first burpee
• Transition immediately to barbell
• Bars can be preloaded to save time
• 1st squat rep must be started before the 6-minute cap