WOD1 (9Min Cap)
70 Deadlift 70/50
30 BOB
50 Deadlift 70/50
30 BOB
30 Deadlift 70/50
30 BOB
At the count 3-2-1 go Partner 1 will deadlift the bar and hold it in position with knees and hips fully extended and shoulders behind the bar, partner 2 can then start on deadlift until 35 reps are completed. At the completion of the 35th rep partner 2 will hold the bar while partner 1 can complete the remaining deadlifts. Once all 70 deadlifts have been completed both partner will perform 15 synchronized BOB each.
Continue in this style for the entire workout. At the end of the time cap for every rep not completed 1sec will be added to your time.
Note: no mixed grip is allowed for this workout.
WOD 2 (8 Min Amrap)
Act1 (0 to 6)
Max Power Cleans
Act2 (6 to 8)
Max S2OH
In this workout timer will beep every minute on the minute. In the first act partner 1 will hold barbell in the front squat position while partner 2 will complete as many power cleans as possible within the minute. At the end of minute 1 part 2 will hold barbell in the front squat position while partner 1 will do power cleans. Power cleans can only be performed if your partner is holding barbell in the front rack position. In the act number 2 you are allowed to swap as many times as you like as long as while you doing shoulder to overhead your partner is holding the barbell above the head. This workouts is points based. Depending on the weight you will lift you`ll be awarded a certain amount of points.
Male – Female
40Kg – 30Kg – 1pts
50Kg – 35Kg – 3pts
60Kg – 40Kg – 5pts
WOD 3 (11 Min Cap)
“PEDAL FRAN”
21-15-9
Cal Air Dyne
Thrusters 30/42.5
At the count 3-2-1 go Partner 1 will complete 21Cal on the airdyne, once completed Partner 2 can then begin their 21Cal and partner 1 can move onto Barbell Thrusters. As this is an Indian file workout you will not be able to move forward if your partner hasn't completed their reps.
Note: In this event every team is awarded a “Tap Out” card. This card will give you the option to allow your partner to complete your reps when you cannot.
This card is for a single use only!!!
At the end of the time cap for every rep not completed 1sec will be added to your time.
1 Min Transition into WOD4
WOD 4 (4 Min Cap)
Find 1 RM Thruster
Each team will have 4 Min total to establish their 1RM thruster from the floor.
Teams are allowed as many attempt as they like, but once you increase your weight you are not able to go back.
WOD 5 (13 Min Cap)
500m Row
30 FRL 30/50
400m Row
40 Box Jumps 20”/24”
300m Row
50 Wall Ball Shots 6/9
At the count 3-2-1 go partner 1 will begin on the row while partner 2 will begin on the front rack lunges. When both partners have completed their reps, they can then swap station. Partner 1 will now complete 30 Front Rack Lunges while partner 2 will complete 500m row. Continue in this style for the remaining part of the workout. At the completions of each row it will be your responsibility to reset the monitor back to zero. (press menu/just row).
At the end of the time cap for every rep not completed 1sec will be added to your time.