WOD #1 -Hot Shot
In an 10:00 minute time frame:
20 Power Cleans
AMRAP Wall Balls with the time remaining
Athletes will start on the rower. They must remain on the rower until the display reads greater than 750 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required distance. The athlete may adjust the damper setting and foot positions at any time during the row. Hands must NOT touch paddle until ‘GO’ is called.
The clean starts with the bar on the ground. The movement ends when the bar is resting on your shoulders and you are standing up. Elbows must visibly pass the bar when racked on shoulders between each rep. Squat clean are permitted. Hips must reach full extension at the top of the movement and bar must touch the ground between each rep.
In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target. The ball must hit the face of the target. If the ball does not hit the target, or hits the bottom edge of the target, it is a no-rep. If the ball is not caught between reps, it must come to a full stop on the ground before beginning the next rep. Catching the ball bouncing off the floor is not permitted.
Men 35-45-135 Pounds
Men 45-50+- 115
Woman 35-44- 85 Pounds
Women 45-50+- 75 pounds
Wall Balls Loads:
Men 35-44 20#
Men 45-50+ 14#
Woman 35-44 12#
Woman 45-50+ 12#
WOD #2- Snatch Ladder
1 Rep Snatch every 30 seconds with progressively heavier barbells
(20 seconds to lift, 10 to transition to heavier barbell after successful lift)
Deadlift repetitions in the next rotation after athletes reach failure count as partial reps. Athletes will be ranked by the weight of their heaviest successful snatch + Reps.
Athlete can make multiple attempts on snatch within the 20 second time frame.
Men 35-49 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 210, 215, 220, 225
Men 50+ 95, 105, 115, 125, 135, 145, 155, 165, 175, 180, 185, 190, 195, 200
Woman 35-50+ – 55, 65, 75, 85, 95, 100, 105, 110, 115, 120, 125, 130, 135
A completed rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head.
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
WOD #3 – Poncherello
30 Kettlebell swings
30 Kettlebell Swings
20 Pull ups
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Deliberate bouncing of the barbell is not allowed.
Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
This is a standard pull-up. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.
To perform a burpee with a pushup, you will begin in a squat position with hands on the floor in front of you. Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup- chest, hips and quads MUST all come in contact with the floor. Return your feet to the squat position, while simultaneously pushing “up” with your arms. Leap up from the squat position and ensure both feet leave the floor (Hips must reach full extension at the top of your burpee).
Kettle Bell Swings
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.