THE LONDON GAMES sponsored by WIT

WOD 1 - Endurance 

10’ AMRAP/For Max Distance:

• Row Machine 

Each Team of 2 must Complete:

3 Rounds/SYNC:

50 Double Under 

10 Burpee to plate

• - - - - - - - 
• RULES:

Team A starts on the machine adding as many meters as possible, and team B goes for the workout. 

Once Team B finishes it, they both swap. Team A also has to complete the workout. 

Burpee sync on the floor and on the plate. 

Once both teams completed the workout, all 4 can join the machine.

TIE BREAK: Once both teams complete the 3 rounds workout.

WOD 2 - Weightlifting

Find a Max 3 reps Front Squat from the floor.

0-3min: Female

3-6min: Male 

• - - - - - - -
• RULES:

1 barbell only per team. They can decide on each 15 or 20kg bar they want to use.

There must be clips on in order to count the rep.

The other double can not help with load/unload the double lifting.

Athletes can have as many attempts as they want within 3min.

Score is 4 four loads added together. 

STRAIGHT INTO:

WOD 3 - Gymnastics

WOD 3 - Gymnastics

For Time: 6min - 12min.

20 Sync C2B / Plate FR Hold (20/15kg plates)

10 Chain Sit Ups

30 Sync Pull Up / Plate FR Hold (20/15kg plates)

10 Chain Sit Ups

40 Sync Toes to bar / Plate FR Hold (20/15kg plates)

10 Chain Sit Ups 

• - - - - - - -
• RULES:

Teams can break pick whoever they want to partner on the hanging 

Hanging movements will only count once plates are held on Front Rack.

C2B: Sync chest touching the bar 

Pull Up: Sync chin over the bar

Toes to bar: Sync Toes touching the bar 

TIE BREAK: Once athletes complete the first 10 chain sit ups

WOD 4 - Outdoor 

For Time: (15min Cap)

Buy in: 1.5k Run 

3 Rounds (all 4 synchronising) 

20 DB Snatch 22.5/15kg

20 DB S2O 

20 DB OH Lunges 

• - - - - - - -
• RULES:

All 4 athletes must synchronise all movements:

Snatch: Sync on top Overhead (alternating optional)

S2O: Sync on top Overhead 

OH Lunges: Sync knee on the floor and standing all together on top. All athlete must keep DB Above head at the whole time, otherwise reps won’t count. 

TIE BREAK: When athletes complete the run (All 4 athletes arrive at their Wod station)

WOD 5 -Final Relay/chipper 

For Time/Relay: (8min cap)

15/12 Cals Assault Bike 

12 Hang Clean 50/35kg

12 Box Jump Over 24/20”

15 Wall Balls 9/6kg

• - - - - - - -
• RULES:

Top 15 teams compete the finals (3x heats of 5 teams each).

One athlete at time. 

As soon as hang clean is completed the next athlete can start his/her round. 

If the second athlete meets the first athlete, the second athlete will have to wait for the first one to complete in order to move on. 

TIE BREAK: When the first athlete completes the workout.