OctoberFit at WiscoFit

OctoberFit Floater WOD
“Dirty Diana”
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5 minutes to establish a 3 rep max Bench Press.
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Athletes score will be the heaviest successful weight lifted for 3 reps within the 5 minutes.

OctoberFit Event 1
“Beat It”
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5 kilometer Run
RX,Intermediate, Masters
Time cap: 40 min
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3 Kilometer Run
Scaled
Time cap: 25 min
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Athletes score will be time to complete their respected distance.
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Each division of athletes will start together.
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More details on route and standards will be sent out in the coming week.
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Let us know if you have any questions!
See you there!
#OctoberFit2024

Don’t Stop Til’ You Get Enough… of WiscoLift! -

Lift Speed Ladder (Bracket Style)

4 Barbells per Ladder

3 Ladders per division with ascending weights

2 minute cap per ladder.

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RX Athletes: Snatch
Masters: Clean
Intermediate: Clean
Scaled: Clean
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This Lift Speed Ladder is a Bracket style workout therefore there will be elimination of athletes after every ladder.(Elimination of athletes per ladder is subject to how many athletes per division)

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Weights:
RX: 135/95, 155/105, 185/125, 205/135 155/105, 185/125, 205/135, 225/145 205/135, 225/145, 245/155, 255/165
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Masters/Interm:135/95, 155/105, 185/125, 205/135 155/105, 185/125, 205/135, 225/145 205/135, 225/145, 245/155, 255/165
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Scaled: 95/65, 115/85, 135/105, 155/115 115/85, 135/105, 155/115, 175/125 135/105, 155/115, 175/125, 185/135
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Score is time to complete the ladder of 4 barbells.
If Athlete is capped during ladder the Tie break time is when the athlete completes the last made lift in that same ladder.

Every 3:30 x 3 - 30 sec Rest in Between
10 SA KB OHS (All On One Side)
10/8 Cal Ski-Erg
100 DU/80 Crossovers
10/8 Cal Ski-Erg
10 SA KB OHS (All On Opposite Side)

Score is Total Time Across All 3 Sets.

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At 3.2.1. GO!
Athletes will go from the start line to their assigned station and begin their interval starting with the SA KB OHS, Athletes may choose to use the left or right arm for the whole set of 8 reps.
After the SA OHS are completed, they will then go to the ski erg and complete their set number of cals. After that they will head to their jumprope and complete their set of DU/Crossovers/Single Unders.
Athletes will then go back to the ski erg and complete their set number of cals. Lastly they will return to their KB and complete their OHS with the opposite arm they started with.
Athlete's time is stopped when he/she lands on the finish/start line. Athletes will rest the remaining time of the 3:30 minute interval, if any of it is left, plus the 30 seconds rest period.
Athletes will get ready to start the next interval at the same start line and repeat the same process for the next two sets.

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Score is total time accumulated across all 3 intervals.

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Tie - Break will be time completed of the crossovers in the 2nd interval.

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RX: 54/36 - 100 DU/ 80 Crossovers
Masters:54/36 Goblet Sq - 70 DU/ 50 Crossovers
Interm:36/27 OHS 70 DU/ 50 Crossovers
Scaled: 36/27 Goblet Sq- 100 SU/ 30 Crossovers

“The Smooth Criminal”
Part A: 4 min to Accumulate
40 T2B
15 Wallwalks
-rest 2 min-
Part B: 6 Min AMRAP
30 ft Front Rack DBL KB Lunges (1.5pood/1pood)
5 BMU
30ft HSW
3 Pullovers
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Masters/Intermediate:
Part A: 4 min to Accumulate
30 T2B
12 Wallwalks
-rest 2 min-
Part B: 6 Min AMRAP
30 ft Front Rack DBL KB Lunges (1/0.75pood)
5 pull-ups
8 HSPU
3 chest to bar pull-ups
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Scaled:
Part A: 4 min to Accumulate
30 knee raises
12 Open standard Wallwalks
-rest 2 min-
Part B: 6 Min AMRAP
30 ft Front Rack DBL KB Lunges (0.75/1pood)
5 Ring Rows
30 ft DBL KB Overhead Walk
3 jumping pull-ups
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Part A’s score will be time to complete the accumulation of the two movements or total number of reps if not completed before the 4 minute cap.
Part B’s score will be total number of sets and reps at the end of the 6 minutes.

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At 3.2.1. GO! Athletes will go from their start line to their assigned station and begin accumulating their total reps of T2B and wall walks. Athletes may partition these reps however they choose to do so in the 4 minute time cap. If they complete their reps before the 4 minute time cap is over, they will rest the remaining time. Once the 4 minutes are over, all athletes will rest 2 minutes before they begin part B. Part B will begin with all athletes starting at the same start line as part A. Athletes will work through a 6 minute AMRAP that begins with a 30ft double KB front rack lunge, followed by 5 BMU. After that, they will complete a 30ft handstand walk, which will be in two 15 foot sections. Then athletes move on to the rig to do 3 pull-overs, and so on until the 6 minutes is up. Workout will have two scores, one for time completed of the T2B and WW and second is for total reps completed at end of the 6 minute Amrap.

“The Smooth Criminal”
Part A: 4 min to Accumulate
40 T2B
15 Wallwalks
-rest 2 min-
Part B: 6 Min AMRAP
30 ft Front Rack DBL KB Lunges (1.5pood/1pood)
5 BMU
30ft HSW
3 Pullovers
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Masters/Intermediate:
Part A: 4 min to Accumulate
30 T2B
12 Wallwalks
-rest 2 min-
Part B: 6 Min AMRAP
30 ft Front Rack DBL KB Lunges (1/0.75pood)
5 pull-ups
8 HSPU
3 chest to bar pull-ups
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Scaled:
Part A: 4 min to Accumulate
30 knee raises
12 Open standard Wallwalks
-rest 2 min-
Part B: 6 Min AMRAP
30 ft Front Rack DBL KB Lunges (0.75/1pood)
5 Ring Rows
30 ft DBL KB Overhead Walk
3 jumping pull-ups
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Part A’s score will be time to complete the accumulation of the two movements or total number of reps if not completed before the 4 minute cap.
Part B’s score will be total number of sets and reps at the end of the 6 minutes.

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At 3.2.1. GO! Athletes will go from their start line to their assigned station and begin accumulating their total reps of T2B and wall walks. Athletes may partition these reps however they choose to do so in the 4 minute time cap. If they complete their reps before the 4 minute time cap is over, they will rest the remaining time. Once the 4 minutes are over, all athletes will rest 2 minutes before they begin part B. Part B will begin with all athletes starting at the same start line as part A. Athletes will work through a 6 minute AMRAP that begins with a 30ft double KB front rack lunge, followed by 5 BMU. After that, they will complete a 30ft handstand walk, which will be in two 15 foot sections. Then athletes move on to the rig to do 3 pull-overs, and so on until the 6 minutes is up. Workout will have two scores, one for time completed of the T2B and WW and second is for total reps completed at end of the 6 minute Amrap.