BLIZZZARD BRAWL

WOD 1: For Time

• 100 Calories Echo Bike (Rx & Fitness)
• 100 Line-Facing Burpee (Rx & Fitness)
• 100 Box Jump Overs (24/20) (Rx) / 100 Box Step Over (24/20)(Fitness)

Time cap: 12:00

Score: Time to complete / Reps at time cap

Workout Flow:

• This workout begins with all athletes in the Athletes Box.
• At the call of “3, 2, 1… go!” each athlete will make their way to one of the requisite movements (Echo Bike, Burpees or Box). Prior to “3, 2, 1…go! The Echo Bike athlete may adjust the seat, but the athlete cannot assume the seated position on the Echo Bike.
• Athletes are free to switch requisite movements at any time; however, only one athlete works at a time at the chosen workstation until all required reps for a particular movement are competed.
• Athletes may not “team-up” on any movement until all reps for one movement have been completed. In other words, only after total station reps are completed (e.g., 100 Echo Bike calories), can athletes move to another workstation (e.g., Line-Facing Burpees) to assist teammates in completing reps on remaining movement(s).
• This workout ends when the 300th rep is completed or time cap concludes.

Movement Standards:

• Line-Facing Burpee
• Box Jump Over
• Box Step Over

WOD 2A Cals

WOD 2 & 3: AMRAP+

Part 1: 7:00 AMRAP (WOD 2)

• Maximum Rowed Calories
• 25’ Synchronized SA DB Overhead Walking Lunge (50/35; 35/20)
• 20 Toes to Bar (Rx) /20 Knees Above Hips (Fitness)
• 25’ Synchronized SA DB Overhead Walking Lunge (50/35; 35/20)

-Rest :60, then immediately into-

Part 2: 2:00 AMRAP (Rx / Fitness) (WOD 3)

• Bar Pull Overs (Rx)
• Chin Above Bar Pull-ups (Fitness)

Scores:

• Score 1: Rowed Max Calories
• Score 2: AMRAP 7:00 (Total Reps)
• Score 3: AMRAP 2:00 (Total Reps) Pull-Over (Rx) / Chin Over Bar (Fitness)

Workout Flow:

• This workout begins with the “lunging” athletes in the Athletes Box.
• At the call of “3, 2, 1… go!” one athlete will start rowing calories, while the other two athletes will begin the synchronized SA DB overhead walking lunge portion.
• Prior to “3, 2, 1…go! The rowing athlete may be seated on the rower, but the athlete is not permitted to touch the handle until the call of “Go!.”
• Athletes are free to switch requisite movements at any time. If switching during the synchronized lunge, at least 5’ must be completed.
• Teams need to be aware that the “synchronized” movement is each athlete’s knee is touching the ground at the same time and each athlete is standing tall with arms, hips and knees locked out at the same time. (Refer to movement standard video.)
• Teams will continue to accumulate rowed calories, 25’ synchronized lunges and T2B until the 7:00 mark.
• At the 7:00 mark, athletes will rest for: 60 before WOD 3.
• All athletes will then need to quickly make their way to their designated pull-up bar. WOD 3 will begin: 60 after WOD 2 has concluded regardless if athletes are ready or not.
• WOD 3 will consist of pull-over (Rx) or chin over bar pull-ups (Fitness).
• Each division will have 2:00 to complete as many reps of their requisite movement.
• Athletes may switch as needed. One athlete working at a time.
• One bar per team. Teammates may assist if bar height is an issue.

Movement Standards:

• Bar Pull-Overs
• Chin Above Bar Pull-ups: Strict or Kipping. The athlete's chin must be clearly above the bar.

Max Pull Overs

WOD 4: For Time

9 Total Rounds

• 5 Shuttle Runs (*1 Shuttle run = 25’)
• 10 Deadlifts (225/155; 185/115)
• 15 Wall Balls (20/14; 10’/9’)

15:00 Time cap

Score: Time to complete / Reps at time cap

Workout Flow:

• This workout begins with all athletes in the Athletes Box.
• At the call of “3, 2, 1… go!” one athlete will begin their round of 5 shuttle runs, 10 deadlifts and 15 wall balls.
• Athletes are free to switch rounds as desired; however, each athlete must complete a full round (30 reps).
• The minimum athlete work requirement is one full round (30 reps).
• This workout ends when the 9th round is completed or time cap concludes.

Movement standards:

• Shuttle Run
• Deadlift
• Wall Ball *The wall ball must fully clear the 9' / 10', respecively.

WOD 5: Team Maximum

Rx: Team Maximum C&J

• Teams have 6:00 to establish a “Team C&J total.” One athlete works to completion before another athlete begins.
• Athletes may help load weight.
• Deloading is not permitted.

Score: Team C&J total weight

Movement standard:

• Clean & Jerk

Fitness: AMRAP 2:00

• Team max reps synchronized, single-arm, alternating DB Power Snatches (35/20).
• Synchronization is at the top of the lift (all members at the top “lockout”)
• Both DB heads must touch the ground.

Score: Reps at time cap

Movement standard:

• Alt. DB Power Snatch