WOD 2A

Score WOD A here

Upper Below Elbow

24 min clock total for A&B
10 RFT
250m Row
5 Burpess over Rower
18 min Cap

WOD 2 B.
6 mins to Find
3RM Snatch

6min Cap

Upper Above Elbow

24 min clock
10 RFT
250m Row
5 Burpess over Rower
18 min Cap
WOD 2 B.
6 mins to Find
3RM Snatch

Flow: 
Workout 2 has two parts: A & B. Total, the workout clock will be 24 minutes. Part A begins with athlete on the Rower with hands off the handles . At 3,2,1 Go, Athlete will begin rowing their division’s prescribed meters. Once complete, athlete will perform a second movement (burpees, burpees over line, rower, or u-turns). Athlete will move back and forth to complete 10 rounds. When all 10 rounds are complete Athlete may rest in the remaining time of 18 min. If 10 rounds are not complete, athlete will move directly into part B at 18 min. At this time Cap, Athlete will then have 6 minutes to establish a 3 rep max Snatch or hang snatch. Athlete is allowed to have help changing weights. Athlete may attempt as many lifts as they can in 6 minutes. Minimum work requirement is 3 rounds in part A and 1 successful lift in part B. 

To get credit for the scores, athletes must provide a video of their effort. Video must include a full view of the Rower Monitor and all included equipment. Athletes must also show weights on the bar and reiterate name and division. If an athlete is out of frame for any part of the video, credit will not be given. 

Part 2 of WOD 2

Submit WOD 2B Score here

See WOD 2A Description for details

WOD 3

Upper Below Albow

For Time:
5-4-3-2-1
Back Squat 315/245
Rope Climb 15'
BMU Male /C2B female

Cap 15 minutes

Upper Above Elbow

For Time:
5-4-3-2-1
Back Squat 315/245
Rope Climb 15'
25-20-15-10-5 GHD Sit ups

Wod 3
Flow:
Athletes will begin by the rack. On 3,2,1 Go, athlete will complete 5 lifts. They will then move to the rope for their second movement and complete 5 reps. Athletes will move to their last movement and complete 5 reps. Once 5 reps of the third movement have been completed, athlete will move back to their rack to complete 4 lifts. They will continue in this fashion, lessening each round of all 3 movements by 1 rep until they complete the 5th round of 1 rep each. The clock will stop at the completion of their last rep of their last movement. Time Cap is 15 min. 

Tie Breaker is the time it took to complete the first set of lifts. (Make clear first movement set of 5 back squat or bench press)

A spotter may be used to help re-rack the bar. 

To get credit for the scores, athletes must provide a video of their effort. Video must include a full view of all included equipment. Athletes must also show weights on the bar and reiterate name and division. If an athlete is out of frame for any part of the video, credit will not be given. 

Wod 1

Upper Below Elbow

18 Min AMRAP
20/15 Cal Ski
50 Wall Balls (20,14lb) (10ft, 9ft)
100 Kb Swing (35, 26lb)
50/40 Cal Ski
100 Dead lifts (115/75lb)
50 Wall Balls
100 DU

Upper Above Elbow

18 Min AMRAP
20/15 Cal Ski
50 Wall Balls (14, 10lb) (10ft, 9ft)
100 Kb Swing (35, 26lb)
50/40 Cal Ski
100 Dead lifts (95, 65lb)
50 Wall Balls
100 DU

Flow:
Athletes will begin on their SkiErg. Athletes are not allowed to touch the handles until after time starts. At 3,2,1 Go, Athletes will grab the handles and begin to Ski the allotted amount of calories. Once prescribed calories are met, they may drop the handles and move to their wallballs. They will complete their first set of wallball movements. Athletes will then move to their Kettlebell(s) and complete KB Swings. After the swings, Athletes will move back to their SkiErg and complete prescribed calories for their second set. The monitor must be cleared in between the sets of calories and re-set to “0” before the athlete may continue their second set. Athlete will then move to their deadlifts (either barbell or KBs). Once complete, Athlete will move to their second set of Wallballs. They will finish their wallball movements and move to their rope(s). Once the prescribed number of DU/SU/MR are complete the athlete will go back to the first prescribed cal amount on SkiErg. They will continue to work in the order of movements until 18 minutes is up. Final score will be the total number of rounds and/or reps at the end of 18 minutes.

To get credit for the score, athletes must provide a video of their effort. Video must include a full view of the SkiErg Monitor and all included equipment. Athletes must also show weights on the bar and reiterate name and division. If an athlete is out of frame for any part of the video, credit will not be given.