2022 WODs 2022-04-21T18:23:37+00:00

WOD 1
Strong Side

10 min cap

RX

  • 40 Bench Press 185/105
  • 10yrd Tire Flip
  • 10 Atlas Stone Over Yoke 175/115
  • 10yrd Tire Flip
  • 60 GHD Sit Ups
  • 10yrd Tire Flip
  • 10 Atlas Stone Over Yoke 175/115
  • 10yrd Tire Flip
  • 40 Log Hang to Overhead 135/85

*For time*

Rules:
– Bench Press: Shoulders and butt must remain contact with Bench. Fingers must be within last knurl mark.
– 1 guy and 1 girl can flip the tire together.
– Dropping Log for Overhead is a No Rep. (Must lower down till past the knees)
– Tire must pass cones completely.
– GHD: Shoulders pass below PVC Target, both hands must touch foot pads.

Intermediate

  • 40 Bench Press 115/75
  • 10yrd Tire Flip
  • 10 Atlas Stone Over Yoke 145/93
  • 10yrd Tire Flip
  • 60 GHD Sit Ups
  • 10yrd Tire Flip
  • 10 Atlas Stone Over Yoke 145/93
  • 10yrd Tire Flip
  • 40 Log Hang to Overhead 95/75

*For time*

Rules:
– Bench Press: Shoulders and butt must remain contact with Bench. Fingers must be within last knurl mark.
– Any 3 people can flip the tire together.
– Dropping Log for Overhead is a No Rep.
– Tire must pass cones completely.
– GHD: Shoulders pass below PVC Target, both hands must touch foot pads.

Novice

  • 40 Bench Press 95/55
  • 10yrd Tire Flip (all athletes eligible)
  • 10 Atlas Stone Over Yoke 93/40
  • 10yrd Tire Flip
  • 40 GHD Sit Ups
  • 10yrd Tire Flip
  • 10 Atlas Stone Over Yoke 93/40
  • 10yrd Tire Flip
  • 40 Log Hang to Overhead 75/50

*For time*

Rules
– Bench Press: Shoulders and butt must remain contact with Bench. Fingers must be within last knurl mark.
– Any 3 people can flip the tire together.
– Dropping Log for Overhead is a No Rep.
– Tire must pass cones completely.
– GHD: Shoulders pass below PVC Target, both hands must touch foot pads.

WOD 2
Worms & Lungs

10 Min. Cap

RX

  • 30yrd Worm Lunge
  • 60 Calorie per Ski Erg (2 Ski Ergs)
  • 30yrd Worm Lunge
  • 20 Synchro Burpee Over Worm (synchro chest on ground)
  • 25 Worm Thrusters

*For time*

Rules
– Synchro Burpee over worm: all athletes must be on the ground at same time.
– Worm Lunge: Full worm passes cones.

Intermediate

  • 30yrd Worm Lunge
  • 50 Calorie per Ski Erg (2 Ski Ergs)
  • 30yrd Worm Lunge
  • 20 Synchro Burpee Over Worm (synchro chest on ground)
  • 20 Worm Thrusters

*For time*

Rules
– Synchro Burpee over worm: all athletes must be on the ground at same time.
– Worm Lunge: Full worm passes cones.

Novice

  • 90yrd Worm Carry 300lbs (Worm is placed down and picked up every 30yrds)
  • 50 Calorie per Ski Erg (2 Ski Ergs)
  • 90yrd Worm Carry (Worm is placed down and picked up every 30yrds)
  • 20 Synchro Burpee Over Worm (synchro chest on ground)
  • 20 Worm Squats

*For time*

Rules
– Synchro Burpee over worm: all athletes must be on the ground at same time.
– Worm Lunge: Full worm passes cones.
– 1 Rep per 30yrd carry with the worm.

WOD 3
Fran Needs Help

10 Min. Cap

RX

21-15-9

  • Bar Muscle Up
  • Pull Ups
  • Thruster 115/85
  • Front Squat 95/65
  • Handstand Push Ups

*For time*

Rules
– Must have hand to hand tag in and out.

Intermediate

25-17-9

  • Chest to Bar Pull Ups
  • Pull Ups
  • Thruster 95/65
  • Front Squat 95/65
  • Handstand Push Ups or (Push Press Buy Out)

*For time*

Rules
– Push Press Buy Out 75-50-25 of Push Press 95/65
– Must have hand to hand tag in and out.

Novice

25-17-9

  • Inverted Chest to Bar Row
  • Knees to Chest
  • Thruster 75/55
  • Front Squat 75/55
  • 9-6-3 Wall Walk

*For time*

Rules
– Must have hand to hand tag in and out.

WOD 4
Bar Mania

10 Min. Cap

RX

  • 15 Snatches 135/95
  • 30 Cleans 135/95
  • 60 Calorie Echo Bike
  • 45 Shoulder to OH 135/95
  • 60 Deadlift 135/95

*For time*

WOD 4b

– During WOD 4 Max Calorie Row for 10 min.

Rules
– Must have hand to hand tag in and out.

Intermediate

  • 15 Snatches 115/75
  • 30 Cleans 115/75
  • 60 Calorie Echo Bike
  • 45 Shoulder to OH 115/75
  • 60 Deadlift 115/75

*For time*

WOD 4b

– During WOD 4 Max Calorie Row for 10 min.

Rules
– Must have hand to hand tag in and out.

Novice

  • 15 Snatches 95/55
  • 30 Cleans 95/55
  • 60 Calorie Echo Bike
  • 45 Shoulder to OH 95/55
  • 60 Deadlift 95/55

*For time*

WOD 4b

– During WOD 4 Max Calorie Row for 10 min.

Rules
– Must have hand to hand tag in and out.