WOD 1

For Time (CAP 16 mins)

1k Row

100x Double Unders

750m Row

100x Double Unders

500m Row

100x Double Unders

Score is total time to complete. If you do not complete within the time cap enter the total metres plus double unders completed. E.g. if you complete 25 x DU of the final set your score is 1000 + 100 + 750 +100 + 500 + 25 = 2475

ROCKET

Complete as written

KENNEDY

Complete 75 x DU per round rather than 100 or you may perform 150 x SU per round with no further penalty. A full round must be completed with one of the two movements. E.g. if you complete 74 double unders but then choose to move to single unders you must complete 150 single unders for that round. In the event of not completing within the time cap you will receive one point credit for each two single unders completed. E.g. if you complete 18 x SU of the final set your score will be 1000 + 75 + 750 + 75 + 500 + 9 = 2409

WOOD

Complete 50 x DU or you may perform 100 x SU per round with no further penalty. A full round must be completed with one of the two movements. E.g. if you complete 49 double unders but then choose to move to single unders you must complete 100 single unders for that round. In the event of not completing within the time cap you will receive one point credit for each two single unders completed. E.g. if you complete 26 x SU of the final set your score will be 1000 + 50 + 750 + 50 + 500 + 13 = 2363

// Movement standards:

Row:

Any damper setting may be used. Your rowing machine should be setup using VARIABLE INTERVALS with UNDEFINED REST as per the video. Your video should show your rowing memory screen on completion of the workout

Double under:

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Single under:

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed, alternating feet is not permitted.

WOD 2

AMRAP 20 mins:

ROCKET

10 x Toes to Bar

10 x Hang DB Clean and Jerk (Left)

10 x Hang DB Clean and Jerk (Right)

30 x Double Unders

Male 22.5kg / Female 15kg

Complete 30 x Double Unders per round or alternatively complete 60 x Single Unders per round. You will get one repetition credit for every 2 x Single Unders completed. You may switch movements between rounds, but each round must be complete with a single movement.

There is no "no penalty" scale for Toes to bar. If you are unable to perform toes to bar you should mark this workout as "not completed to the written standards for the division" and will place lower for this workout than an athlete who does not scale.

1 x TTB = 1 rep

1 x Clean and jerk = 1 rep

1 x DU = 1 rep / 2 x SU = 1 rep

KENNEDY

10 x Toes to Bar

10 x Hang DB Clean and Jerk (Left)

10 x Hang DB Clean and Jerk (Right)

30 x Double Unders

Male 22.5kg / Female 15kg

Complete 10 x Toes to Bar per round or alternatively complete 20 x Knee Raises per round. You will get one repetition credit for every 2 x Knee Raises completed. You may switch movements between rounds, but each round must be complete with a single movement.

Complete 30 x Double Unders per round or alternatively complete 60 x Single Unders per round. You will get one repetition credit for every 2 x Single Unders completed. You may switch movements between rounds, but each round must be complete with a single movement.

1 x TTB = 1 rep / 2 x KR = 1 rep

1 x Clean and jerk = 1 rep

1 x DU = 1 rep / 2 x SU = 1 rep

WOOD

10 x Toes to Bar (Male) / 5 x Toes to Bar (Female)

10 x Hang DB Clean and Jerk (Left)

10 x Hang DB Clean and Jerk (Right)

20 x Double Unders

Male 15kg / Female 10kg

Complete 10/5 x Toes to Bar per round or alternatively complete 20/10 x Knee Raises per round. You will get one repetition credit for every 2 x Knee Raises completed. You may switch movements between rounds, but each round must be complete with a single movement.

Complete 20 x Double Unders per round or alternatively complete 40 x Single Unders per round. You will get one repetition credit for every 2 x Single Unders completed. You may switch movements between rounds, but each round must be complete with a single movement.

1 x TTB = 1 rep / 2 x KR = 1 rep

1 x Clean and jerk = 1 rep

1 x DU = 1 rep / 2 x SU = 1 rep

// Movement standards:

Toes to bar: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Knee Raise: For a knee raise the athlete must go from a full hang to the knees being lifted so that the hip crease is below the plane of the knee. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Hang DB Clean and Jerk: After the DB is lifted from the floor, the athlete must pause in the hang position, either at their side or between the legs. From there the athelte may perform a muscle clean, power clean, squat clean or split clean, so long as the DB comes up and makes contact with the shoulder before being lifted overhead.

Once at the shoulder, the athlete may get the DB overhead any way he or she chooses. Shoulder press, push press, push jerk  and  split  jerk  are  all  permitted.  The  non-working hand may not come into contact with the body or the DB while the DB is being lifted. Athletes may use two hands when lowering the DB between reps. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. Each round, athletes must perform 10 repetitions on one arm, then switch and perform the next 10 with the other arm.

Double under: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Single under: This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed, alternating feet is not permitted.

WOD 3A

In an 8 min window:

Find a maximum weight for a complex of:

1 x Hang Snatch

3 x Overhead Squat

NB: the hang snatch completes when stood tall at full lockout. If a hang squat snatch is performed this DOES NOT constitute the first overhead squat

// Movement standards:

Hang snatch: The hang position is anything below full extension without the barbell touching the ground. Above the knee/below the knee both acceptable. The hang snatch will be counted once the Athlete clearly shows control of the barbell overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. Muscle, power and full snatch are all acceptable.

Overhead squat: At the bottom of the movement the hip crease must pass below the plane of the knee. At the top of the movement the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body

Begins 2 minutes after the completion of WOD 3A

In a 5 min window:

Complete 50 x Wall Balls 6/9kg to 9/10ft

In the remaining time

Complete maximum Repetitions of Squat Cleans

Rocket

As written

Male 60kg / Female 40kg

Kennedy

Complete 40 x Wall Ball

Male 50kg / Female 35kg

Wood

Complete 30 x Wall Ball

Male 35kg / Female 25kg

Your score is TOTAL REPETITIONS of BOTH wall ball and squat cleans

// Movement standards:

Wall ball: In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.

Squat clean: The movement begins with the barbell on the ground, and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. At some point during the movement the hip crease must pass below the plane of the knee. This may be achieved via a squat clean, or via a power clean or muscle clean followed by a front squat.

For Time: CAP 15 mins

This workout is designed to be a challenging gymnastic workout. We are aware that certain athletes may struggle with the more advanced gymnastic movements. A split time should be taken after the final set of Box Jump Overs which will be used to separate any ties if the full workout is not completed in the time cap.

Standard gymnastic grips/hand protection may be used but grips containing dowel of any kind are not permitted.

Rocket Male

50 x Pull Ups

25 x Box Jump Over (24")

35 x Chest to Bar Pull Up

25 x Box Jump Over (24")

15 x Bar Muscle Up

Rocket Female

30 x Pull Ups

25 x Box Jump Over (20")

20 x Chest to Bar Pull Up

25 x Box Jump Over (20")

10 x Bar Muscle Up

Kennedy Male

30 x Pull Ups

25 x Box Jump Over (24")

20 x Chest to Bar Pull Up

25 x Box Jump Over (24")

10 x Bar Muscle Up

Kennedy Female

30 x KB Swing (20kg)

25 x Box Jump Over (20")

20 x Pull Up

25 x Box Jump Over (20")

10 x Chest to Bar Pull Up

Wood Male

30 x KB Swing (20kg)

25 x Box Jump Over (24")

20 x Pull Up

25 x Box Jump Over (24")

10 x Chest to Bar Pull Up

Wood Female

30 x Jumping pull ups

20 x Box Jump Over (20")

20 x KB Swing (16kg)

20 x Box Jump Over (20")

10 x Pull Up

// Movement standards:

Bar muscle up: In the muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The heels must not rise above the plane of the bar during the kip. At the top of the movement, the arms must be fully locked out while the athlete supports themselves above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

Chest to bar pull-up: Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (below clavicle) must make contact with the bar.

Pull-up: This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

KB swing: At the top of the swing, the hips and knees must be fully extended and the arms straight, with the ear clearly visible in front of the arms. At the bottom the bell must pass behind the heels. There is no requirement for flexing the knees.

Jumping pull-ups: The box/support should be setup so when the arms are fully extended stood on the box the tip of the fingers is no more than 10” above the bar. At the bottom of the movement the arms must be fully extended and the ear visible in front of the arms. At the top, the chin must break the horizontal plane of the bar.

Box over: Both feet must make contact with the box at the top of the movement, full extension is not required. Athletes may step or jump both onto and off the box.

For Time (CAP 10 min):

21-15-9

Thrusters

Burpees over the bar

Rocket

Male 50kg / Female 35kg

Kennedy

Male 40kg / Female 30kg

Wood

Male 30kg / Female 25kg

// MOVEMENT STANDARDS:

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. Bars must be under control at all times.

Bar over burpees: At the bottom position the Athlete’s chest and hips must touch the ground. The jump over the bar must be a two-footed take-off and landing, one-footed jumping or stepping over is not permitted. Full extension over the bar is NOT required. There is no restriction on orientation to the bar. Athletes may step out into the bottom of the movement, and step back in, if desired.