WOD 1 (Saturday) “Nasty Girls”
3 Rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95lbs)
WOD 2 (Saturday) “Skill Session A”
1. Unbroken Kipping Pull Ups (30/20)
2. 10 Unbroken Overhead Squats (135/95lbs)
3. Unbroken One-legged Squats – each leg (10/6)
4. 45 20-inch Box Jumps completed in one minute
*5. Unbroken Hand Stand Push-ups (2/4)
* Men use paralettes for HSPU while women complete reps from the floor.
** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.
WOD 3 (Saturday)
For time:
150 Double-unders
9 Deadlifts (315/185lbs)
100 Double-unders
6 Deadlifts (315/185lbs)
50 Double-unders
3 Deadlifts (315/185lbs)
WOD 4 (Sunday) “Skill Session B”
1. 500m Row (sub 1:35/1:50)
2. L-Sit Hold (25/15sec)
3. 1 Squat Clean & Jerk (225/135lbs)
4. Punchbowl Loop Run – approx 900 meters (sub 2:30/2:50)
5. 20 foot Rope climb no feet
WOD 5 (Sunday) “The Gauntlet”
30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
“Jackie”
1000M Row
50 Thrusters (45# Men/ 30# Women)
30 Pull-ups
- then -
“Karabell”
10 rounds
3 Snatches (135# Men/85# Women)
15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
- then -
AMRAP of “Cindy” in the remaining 30 minutes