Cardinia KickOff

WOD 1

“HEAVY N HARD”

Part A: 1RM 1 Power Clean 1 Hang Clean 1 Jerk

Part B: 21.15.9

Deadlifts & Box Jumps/Steps Ups

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On a running clock for 13minutes

Part A-0-6 minutes
P1: Has 3 minutes to complete their heaviest
1 Power Clean
1 Hang Clean
1 Jerk

Then
P2: Has 3 minutes to complete theirs

There is a 1 min Rest/Barbell load changeover

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Part A
Power Clean is from the Ground
Hang Clean can be Squat or Power
Push Jerk or Split Jerk Allowed
Bar not to got to ground in between cycle

There is a 1 min Rest/Barbell load changeover

Part B- 7-13minutes (6min Cap)
1 Working 1 Resting
P1: 21 Deadlifts
P2: 21 Deadlifts
P1: 21 Box Jumps/Step Ups
P2: 21 Box Jumps/Step Ups
P1: 15 Deadlifts
P2: 15 Deadlifts
P1: 15 Box Jumps/Step Ups
P2: 15 Box Jumps/Step Ups
P1: 9 Deadlifts
P2: 9 Deadlifts
P1: 9 Box Jumps/Step Ups
P2: 9 Box Jumps/Step Ups

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Part B
Partners must wait till their partner has completed all their reps

Deadlifts loads:
60/40kg- Beginners
80/60kg Intermediate & Masters
Box Height:
20”- Beginners, Step ups both Male/Female
24/20” Masters, Step ups or Box Jumps
24/20” - Intermediate Box Jumps

WOD2: WORK IT OUT

3 Rounds For Time: 15min Time Cap

30 Run, 1 Wall Ball, Run

40 Double Unders/80 Single Skips

50 Kettlebell Swings

Theres a catch!!

P1: Starts by running to back wall (approx 10mtrs) and completes 1 Wall Ball then runs back & tags in P2. 

P2: Must wait till P1 runs back and tags.

keep alternating till all 30 reps complete

then

40 Double Unders/80 Single Skips

P1: Skips while P2: Holds a Wall Hold Squat

You can change over as many times as you like! If P2: Comes off the wall P1: Reps will not count till they are back up on the Wall

then 50 Kettlebell Swings

P1: KB Swings while P2: Hangs from the rig feet off the floor

If P2 hops down from the rig P1 need to stop KB Swings till they are back up hanging unless you are changing over! Once again you can change over as much as you like.

Hence the name "Work It Out"

Complete 3 rounds or Time Cap for reps at 15min 

Beginners standards are: Wall Ball 6/4kg, 80 single skips, KB Swings 16/12kg

Intermediate standards are: Wall Ball 9/6kg, 40 Double Unders, KB Swings 24/16kg

Masters standards are: Wall Ball 9/6kg, 40 Double Unders, KB Swings 24/16kg

WOD3: " Did Someone Say Chips"

12min AMRAP:

50 Pull ups/Ring Rows

40 Partnered Sit ups

30 Goblet Squats

20 Snatches

10 HSPU or HRPU

* 1 Working 1 Resting other than the sit ups, you can change over as much as you like.

Beginners: Ring Rows, Partnered Sit up and High Five, Goblet Squats 16/12kg, Snatches 30/20kg, HRPU/ Hand Release Push ups on Knees

Intermediate: Pull ups, Partnered Sit up and High Five, Goblet Squats 24/16kg, Snatches 50/30kg, HSPU ab mat allowed, Hand Stand Push ups

Masters: Pull ups, Partnered Sit up and High Five, Goblet Squats 24/16kg, Snatches 50/30kg, Handstand Hold while other partner Completes Hand Release Push ups on Toes.

WOD4: "Ships Ahoy"

Row 100 Calories for Time (10min Cap)

*4 Synced Burpees on the changeover

*You Must Change Over at least 4 times

If completed within Time Cap you get to move to Part B:

Max Rope Climbs in remaining time!

Rope Climb is worth= 5 points

Rope Pulls from ground up and back down controlled=3 points

Rope Pulls from ground to stand (then lie back down)=1

point

*only 1 partner working at a time.

If completed within 100 Cal Row within Time Cap you get to move to Part B:

Max Rope Climbs in remaining time!

Rope Climb is worth= 5 points

Rope Pulls from ground up and back down controlled=3 points

Rope Pulls from ground to stand (then lie back down)=1 point

*only 1 partner Working at a time