WOD #1: "Clean-olicious"
AMRAP x 9 min
Male 135 - 155 - 185 - 205 - 225 then max reps with the remainder of time at 255
**Clean weight increases each full round
** A full round consists of Partner A does 3 cleans, 15 wall balls while the other partner (B) rests then the resting partner (B) does the same weight of 3 cleans, 15 wall balls repeating exactly what Partner A did.
**Once both partners have finished the round their weight increases as listed above.
**If A & B finishes all 5 rounds and have time remaining they have the opportunity to get max cleans and split reps however needed. RX men at 255 and RX women at 155, Scaled men at 185 and scaled women at 115.
**Max cleans in the remainder of time will be added to reps.
**Time will also be noted at the end of every round for a tie breaker
WOD #2: "Double Dribble"
10 min AMRAP
60 burpees over the rower
60 cal row
60 burpees over the rower (you can step over or jump over)
60 cal row
120 Knee ups OR 60 T2B
120 Singles OR 60 DU
***Teams go back to burpees if they complete DU.
***One person working at a time
***Split reps however needed One person can do all of the reps of a single movement so again you can split reps however needed or not at all.
***On scaled both partners have to choose the same movement. For example If A does DU then B has to do DU and if A does T2B then B has to do T2B.
WOD #3 For Time
8 Min. Time Cap
18 Snatches 115/80
18 Thrusters 115/80
18 Box jump overs
12 Snatches 135/95
12 Thrusters 135/95
12 Box jump overs
6 Snatches 155/105
6 Thrusters 155/105
6 Box jump overs
Scaled: 75/55, 95/65, 115/75
*split reps however needed*
WOD 4 "Foul Shot"
6 Min AMRAP
10 Bar MU
6 Burpee Slam-ball throws (65/45#) over Pull-up Bar (8'/7')
6 Min AMRAP
24 Pull-ups OR 40 KBS 24/16kg
6 Burpee Slam-ball throws (45/30#) over Pull-up Bar (8'/7')
*Scaled teams need to pick one movement per team, either pull-ups or KBS. You cannot have one athlete doing KBS and the other doing PU. Pick one movement.
*You can burpee and then throw the slamball over the bar any way you need to.
*You can burpee, grab the ball on your way up from the burpee and thruster the ball up and over the bar.
*Your partner can stand on the other side of the Pull-up bar facing you.
*You can split reps anyway needed.