WIT Member's

WOD 1 - “A Hell of a Cardio”

10’ AMRAP/For Max Distance:

* Max Row

* Max Assault Bike 

Every 2min, all 3 must sync:

- 40 Double Under

- - - - - - - - 

- RULES:

1- Score is total meters added together in both machines. 

2- For the skipping, you can’t start any machine until all 3 athletes are done with the skipping. 

3- For the skipping, the judge will count one athlete’s skipping only, however if any athlete trips, all three athletes have to stop (only count reps when all 3 athletes are skipping at the same time). 

WOD 2 & 3- “Lifting & Moving” 

6min for Max Load:

Find a Max Clean 

- - - - - - - -

- RULES:

1- 2 barbells per team (15 and 20kg)

2- 1 athlete attempting at time.

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

4- The other two athletes can help with load/unload the barbell.

5- Athletes can have as many attempts as they want within 6min.

6- Score is all 3 loads added together. 

* STRAIGHT INTO: WOD 3 MOVING

For Time: 6min - 12min.

RX: 

20 Chest to Bar (2 athletes Hold Barbell 100kg)

10 Sync Burpees Over Bar 

30 Pull Up (2 athletes Hold Barbell 100kg)

15 Sync Burpees Over Bar 

40 Toes to bar (2 athletes Hold Barbell 100kg)

20 Sync Burpees Over Bar 

- - - - - - - -

- RULES:

1- Chest to bar, chest must touch the bar 

2- Pull Up, chin must reach over the bar 

3- Toes to bar, both feet/toes must touch the bar at the same time. And heels must cross passed the bar on way down. 

4- hanging movements will only count when other 2 athlete keep the barbell off the floor. 

5- Sync Burpee: Sync happens with all 3 athletes touching chest down on the floor at the same time. All 3 athletes must just over the bar. 

WOD 4 - “We Play As One”

For Time: 

RX

4 Rounds 

20 Sync DB Snatch 22.5/15kg

16 Sync DB Thruster 

12 Goblet DB Step Over 24”

- - - - - - - -

- RULES:

1- one dumbbell per athlete.

2- one box per team

3- Snatch syncs at the top. One head must touch the floor. Alternating is optional.

4- Thruster syncs at the top 

5- One athlete steps over the box at time. All athletes must hold DB on goblet position at the whole time for reps to count.

6- Ties Break: end of first round.

WOD 5 - Final: “Pull The Pin”

For Time:

15/12 Cals Assault Bike

12 Power Clean 50/35kg

12 FR Lunges 

12 Box Jump Over 24/20”

- - - - - - - -

- RULES:

1- Relay style, one athlete at time.

2- Once lunges are completed the next athlete can start assault bike.  

3- TIE BREAK: When the first athlete complete the whole workout.