Here they are! Please read ALL the way through.
WOD #1 6 Minute AMRAP – As Many Jerks as you can at specified body weight below. Every time the barbell is on the floor 8 Pull Ups (specified below) To pick the bar back up.
INDIVIDUAL: At 3-2-1 Go Athlete picks up the bar and completes as many jerks as possible. Athlete may rest in the overhead position or in the rack position as long as they choose, but if the bar comes out of the rack or goes to the floor, Athlete must complete: RX: 8 Chest to bar Pull Ups SCALED: 8 Chin over bar, to pick barbell up.
TEAM: Only one athlete may be with barbell at a time, only one on pull up bar at a time, and one rowing at a time. However, one partner can ALWAYS be rowing. Partners may switch as much as they want. However, the bar can’t be passed from one partner to the next, any stopping of jerk or coming down from the rack by one partner means the team must complete RX: 8 Chest to bar Pull Ups SCALED: 8 Chin over bar, before either partner can pick barbell up again. Either partner can do all of or none of the pull ups. Pull ups can also be split up should that be the choice of the team. One team member can do all of the rowing if the team so chooses.
Jerks: For a rep to count the hips must be fully open and the elbows must be locked out when the bar is in the position overhead.
Pull Ups (Scaled) : Any style of pull up is allowed. The chin must break vertical but not horizontal plane for chin over the bar pull ups and arms must be locked out at bottom.
INDIVIDUAL: At 3-2-1 Go Athlete completes 60 Goblet squats then 50 Toes to Bar then 40 Hang Snatches, FInally, the Athlete will get onto rower and complete 30 Calories. Score is total time. If athlete doesn’t finish in 12 minute cutoff, the remainder of reps not completed will be added in seconds to the score. For example, if athlete doesn’t finish their last 10 calories, score will be 12:10. 12 Min Cutoff
TEAM: For the team, same rules apply, however only one athlete can be working at a time. Athletes may switch and break reps up however they want. Only one athlete can have their hands on barbell, pull up bar, goblet, and rower at a time. Barbell must be at a complete rest before other athlete may pick their barbell up. Thus, the athlete who isn’t finishing the movment can not pick up the barbell, get onto the pull up bar, or the rower, until work before is completed. 15 Min Cutoff
Goblet Squats: Hips must come below knee crease in the bottom of the squat and then Athlete must come to full standing, hips fully open at the top. Any goblet grip is acceptable but the goblet must stay above the hips and above the elbows throughout the rep. Not controlling the KB to the floor will result in a 5 rep penalty.
Toes to Bar (RX): Legs must break vertical plane of pull up bar at bottom and both toes must hit bar at same time for rep to count.
Knees Past 90 (Scaled): Knees need to come up to 90 degrees for the rep to count.
Snatch: Rep starts above the knee and finishes with full lockout of all joints overhead, and arms must be extended at the “loaded” position (in hang no bent elbows).
Burpees (Team): Chest must touch the ground and must then laterally jump with feet together over partner. Rep Starts from a full stand.
INDIVIDUAL: Athlete will have 2 barbells loaded, one at the deadlift wieght and one at the Push Press weight. If athlete doesn’t finish in the time cap, their score will be one second for every rep not completed. 15 Minute Cutoff
TEAM: Team will only have 2 Barbells. There will be one male bar and one female bar. Teams can use bars however they want. Athlete 1 will finish a whole round before athlete 2 starts their round, at which time they will finish a full round so, each athlete completes 3 total rounds.. Athletes are responsible for changing both the barbells to the proper weight for their round. Weights not used for each athletes’ respective rounds must be placed outside of active lifting area. As soon as deadlifts are completed, athlete may set deadlift bar to their weight, and then once push press is completed athletes may set push press bar. As soon as the 20th box jump over completed, athlete 2 completes full round. Again, only 2 barbells will be present and athletes are wholly responsible for having correct weight on the bar. 17 Minute Cutoff
Deadlifts: The deadlift cannot be bounced off the floor (arms must remain locked out, and shoulders must come to vertical (not in front of bar) along with all other joints being locked at the top.
Push Press: Judges will be alerted to any secondary dip of the hip or the knee being a “no rep”. Athlete must show control at the top with ears and biceps in line for rep to count.
Box Jump Overs: Athlete must have both feet touch the top of the box before coming down to the other side. Hip doesn’t need to be open on top, but both feet must be on ground, to top, back to ground on the other side for rep to count.
INDIVIDUALS: Athlete can start with any lift, and have any weight on the bar. Weight can be added or removed during the 6 minutes. Athletes must have a score for all three lifts established in 6 minutes. So, athlete could start with 200# on the rack and complete 1 front squat, and work backwards, or start with the bar on the ground and start with snatch or clean. Score is total pounds put through the Wilks Coefficient, based on your body weight.
TEAM: Same as the individuals. Each athlete will perform their floater as an individual and have 6 minutes to complete. Their teammate may assist with changing out the weights.
Snatch: Squat, Power or Hang is permitted. Athlete must be fully locked out and in control of the bar for the rep to count.
Clean: Squat, Power or Hang is permitted.
Front Squat: From the rack is permitted.
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