Warrior Affiliate League - "Three Amigos" 3-person team competition at Goals Soccer Complex, Rancho Cucamonga

Workout 1 - ISA-GRACE (7 min cap)

E1. ISABEL - 45 snatches for time, Rx 135/95, INT 115/65, FUN 45#

then, perform immediately after E4, for time:

E2 - GRACE - 45 Clean + Jerks 

then perform immediate after E5, for time:

E3. with remaining time: team will perform as many reps as possible Box Jump Overs (CF Regionals Style)

Immediately after E4, perform for time:

E5 - "GRACE" 45 Clean & Jerks Rx 155/105, INT 135/85, FUN 65#

Then immediately after, perform E6:

with remaining time, perform as many reps as possible, Box Jump Overs (CF Regionals style) Men: 30", Women: 24"

Demo video for movement standards: http://www.warrioraffiliateleague.com

Workout 1 

E1. ISABEL 45 snatches for time

E2. GRACE 45 Clean & Jerks for time

immediate after E4- GRACE, with remaining time

E3. perform as many reps as possible, Box Jump Overs (CF regionals style)

Men 30", Women 24"

For workout details and description visit: http://warrioraffiliateleague.com/

Workout 2 - E4. SANDBAGGING 

• 30 sandbag ground to OH
• 40 sandbag bear complex
• 50 sandbag shoulder to OH
• 70-FT sandbag walking lunge

Rx 80#/60#, INT 60#/40#, FUN 30#

WOD Description: On 3-2-1...GO! A1 will enter grid to perform chipper as described above. A2 and A3 will wait behind the start line until tag into grid by teammate. Only one athlete may work at one time. Athletes will share rep scheme and exchange at anytime throughout the event. Score will be fastest time to complete chipper. Time cap: 7 minutes.

E5-E6 will begin, after E4 with 1 minute transition: 

E5 - Max effort Sled Push/Pull* (A2/A3)

E6 - Max Team Calorie SKI ERG (A1)

*sled weight TBA on day of event during athlete briefing.

WOD Description: A1 begins at Ski Erg. A2 begins at sled push/pull. A3 rests, remaining at the start line. Only one athlete may work at one time at each station. Athletes may switch at any station at anytime during the workout. (2) separate scores will be generated: E5 - Team MAX SLed Push/Pull, and E6 - Team Max CAL SKI ERG.

E5-E6 will immediately follows E4, after 1 minute transition period. 

E5. As many repetitions as possible - Sled Push/pull*

*sled weight TBA during athlete briefing on day of event.

E6. Max Team Calorie SKI ERG

WOD Description: On 3-2-1..GO! A1 will perform max CAL ski Erg, while A2 performs sled push/pull. A3 will remain behind the start line. E5 and E6 will be performed at the same. All athletes may exchange at any station throughout event. Only one athlete may perform task at one time. WOD 3 will have (2) separate scores: E5 - Max sled push/pull accumulated by team, and E6 - MAX CAL SKI ERG generated by team.

As a team, perform as many repetitions as possible in 3 minutes: burpee over wall  

Wall Height: Men 6-FT wall, Women: 5-FT wall 

Workout 5 - Event 8

AXLE BAR CLEAN SPEED LADDER - for time (3 minute cap)

• 6 axle bar clean
• 5 axle bar clean
• 4 axle bar clean
• 3 axle bar clean
• 2 axle bar clean

Men Rx 150/180/200/220/240

Men INT 110/130/150/180/200

Women Rx 90/110/120/130/150

Women INT 50/70/90/110/120

FUN and fun 40/50/55/60/70

For details and workout description visit www.warrioraffiliateleague.com/