WODS 4 Weightlifters

WOD #1 is a “I Go, You Go” format. Athlete A must complete a full round before athlete B starts. Athletes must tag out before starting the bike. Team with the highest number of rounds/reps wins.

7 Calories on Bike (Same for all divisions)

7 snatches 135 lbs. (Male RX), 85 lbs. (Female RX), 95 lbs (Male Scaled/Master), and 55 lbs. Female Scaled/Masters lbs.

7 Bar Facing Burpee Bar Over (RX athletes must have a 2 foot take off and landing. Scaled/masters athletes can step or jump over the bar.)

10 Min. Time Clock

Highest # of Rounds/Reps at the end of the 10 minute time clock wins.

WOD #2: Of, By, and For the People

Time Cap: 15 min. Score: Time to complete WOD or # of reps at the end of the time cap

Both Athletes: 

Sprint to sideline and back

Flip Tire to sideline and back

Athlete A Pushes prowler to sideline and back (RX Men 95 lb, Scaled/Master Men, RX Female: 50 lb, and Scaled/Master Women 0 lb.)

Athlete B runs 400 meters

*When both athletes complete the above tasks, they switch places.

Athlete B Pushes prowler to sideline and back

Athlete A runs 400 meters

50 Pistols (RX) or 100 Air squats (masters/scaled) split anyway but only 1 working at a time. (The non-working athlete MUST be inside the tire for the working athlete’s pistols/air squats to count.) _________________________________________________All movements will be run sideline to sideline on the football field (53.3 Yards or 160 feet) and the 400 meter lap around the track. Score will be total time to complete the following or the number of reps at the end of the time cap of 15 minutes:

Sprint sideline to sideline: Both Athletes will sprint down to the sideline and touch line. Athletes may not advance to the tire flip until both team members have passed the starting cone marker.

Tire Flip to sideline and back: Athletes will flip the tire past the far sideline and back. The entire tire must be past the sideline on both sides. Teams can choose to flip 1 at time or in pairs. Athletes may not advance to the Prowler push/400 meter run until the tire has completely passed the starting sideline.

Prowler push and 400 meter runs: Athlete A will exit by the cone and run 400 meters while Athlete B pushes the prowler to the end of the 2nd sideline and back to the starting cone. After each athlete finishes their movement, Athlete A will switch places with athlete B. Athlete B will run 400 meters, and Athlete A will push the prowler back past to the end of the 2nd sideline and back to the starting cone. Both athletes must complete the 400 meter run AND the prowler push to advance to the pistols/air squats. 

*Tie BREAKER: Time after both athletes complete Prowler/400 meter RUN

50 Pistols (RX) 100 Air Squats (Masters/Scaled): Only 1 athlete may work at a time. The non-working athlete must stand inside the tire for the pistol/air squat to count. Working athlete needs to be on field. Pistol Standard: The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is complete with the knee and hip fully extended. Air Squat Standard: The athlete starting in a fully extended position, hips and knees extended. They will pass through a full squat with hip crease below the knee and stand back up into a fully extended position.

Time Cap: 12 minutes

Score: Time to complete all movements if done before 12 minute time cap or reps at the end of the 12 minutes

90 Double Unders/Single: Both athletes perform 90 double unders/singles-I Go, You Go. (Singles for Scaled/Masters)

THEN the following work can be split anyway the team wants:

70 DB Snatches 50/35 lb for RX and 35/25 lb for Scaled/Masters

50 Devil’s Press Single DB Box Step Overs 50/35 lb for RX and 35/25 lb for Scaled/Masters

30 Box Jump Overs (Scaled/masters can step or jump over.)

10 Plate Handstand Walk Overs RX; Scaled/Masters will perform the plate walk overs w/toes elevated on the box and have legs fully extended.

At the end of the 12 minute time cap there will be a REST for 3 minutes before you go directly into WOD #4. If you finish before the 12 minute time cap, you have the additional time for rest. 

*Standards video will be released May 20.

Time Cap: 10 minutes (Time begins after the 3 minute rest period at the end of the 12 minute time cap from WOD #3.)

Score: Combined weight of the max lift from the Swiss Bench Press and Clean and Jerk

Each team will be given a traditional barbell, Swiss bar, bench, platform, and a rack with weights. The score will be the best lift of Athlete A on a bench press with a Swiss bar and the best lift of Athlete B on a clean (power or squat) and jerk (push or split). Teams can split up time anyway they want, and they are responsible for loading their own bars. If Partner A takes 8 minutes, then Partner B only has 2 minutes to achieve his/her max lift. However, once Athlete B begins, Athlete A is not allowed any more attempts. Teams can start with either lift. WOD #4 will be used as the tiebreaker for the competition.

*Standards video will be released May 18.