SID x WIT

WOD 1

3 RFT: (15’ cap)

500m Row

100 DU

15 sync SA OH Lunges (all sync)

12 Sync Down Ups to plate (all sync)

Obs:

Row and DU only one athlete working at time. 

Lunges and Down Ups all athletes must synchronise

Score: Final time

(If can’t complete, score is total number of reps, being each round 627 reps)

WOD 2

00-05:00 to find max weight complex

1x Clean + 1x Hang Clean 

Straight into:

Obs:

Wod 2: There will be 2 barbells, 15 and 20kg. One athlete moving at time. Clips must be on to count. Announce your weight to judges.

Score 2: Total weight

WOD 3

05:00 - 12:00

For Time:

30 Clean and Jerk 40/30kg

21 Clean and Jerk 50/35kg

15 Clean and Jerk 60/40kg

9 Clean and Jerk 70/45kg

6 Clean and Jerk 80/50kg

3 Clean and Jerk 90/55kg

Obs:

Wod 3: There will be 2 barbells, 15 and 20kg. One athlete moving at time. 

Score 3: Final time or how many reps completed within the 7mins time cap.

WOD 4

FOR TIME: (12’ cap)

70 Cals Bike (IGYG)

60 Wall Ball 9/6kg (2 athletes sync)

45 Sync Toes to bar (2 athletes sync) 

30 Sync Burpee BJO (IGYG)

Obs: 

Bike and Burpees only one athlete moving at time

WB and Toes to bar “2” athletes must sync

Score: Final time or reps completed in the time cap