WORKOUT 4:

Part 1:

1 Round per partner: (In a 3 Minute Window)

RX:

10 Hang Clusters @ 155 / 103

20 Burpees over Bar

Intermediate:

10 Thrusters @ 135 / 93

50 Double Unders

Scaled:

10 Thrusters @ 105 / 73

60 Single Unders

Beginner:

10 Thrusters @ 85 / 53

60 Single Unders

Part 2: (In a 5 Minute Window):

1 Rep Max Snatch

There will be two bars set up for this workout.

In a Three Minute Window: Complete 1 Round Per Partner, One Partner completes their Full Round and then the Second Partner Completes their Full Round, You decide which partner goes First. Each Round will have a separate score, if the second partner does not complete their Round in the 3 minute window their score will be Cap + Reps missed.

If you finish under the 3 minute time cap you  will rest until the 3 minute mark.

Then in a 5 minute Window: you will each attempt a Max Snatch. This may be a Power or Full Snatch. You may only begin changing weights once the 5 minute window starts. You must call out your weights to your judge and you can make as many attempts as possible in the 5 minutes. Only One Team Mate can Snatch at a time.

WORKOUT 3:

Chipper:

RX:

10 Rope Climbs

100 Pull ups

100 Handstand Push ups

100 Toes to bar

100 Pistols

@ the 12 minute mark: Stop: Then 3 minutes of Max Distance HSWalk

Intermediate:

8 Rope Climbs

80 Pull ups

80 Hand-Release-Burpees Hop to Plate @ 25lb plate

80 Toes to bar

80 Pistols

@ the 12 minute mark: Stop: Then 3 minutes of Max Handstand Push ups

Scaled:

6 Rope Climbs

60 Calorie Row

60 Hand-Release-Burpees Hop to Plate @ 25lb plate

60 Lunges

60 Toes to bar

@ the 12 minute mark: Stop: Then 3 minutes of Max Wall Walks, nose to wall

Beginner:

50 Lunges holding medicine ball @ 20 / 14

50 Calorie Row

50 Air Squats holding medicine ball @ 20 / 14

50 Hand-Release Burpees Hop to Plate @ 25lb plate

50 Lunges holding medicine ball @ 20 / 14

@ the 12 minute mark: Stop: Then 3 minutes of Max Wall Walks to 2FT From Wall

You have 12 minutes to complete as much of the Chipper as possible. You can break up the reps however you like between you and your partner. At the 12 minute mark you stop doing reps of the Chipper and move on to 3 minutes of Max Reps of the movement for your division. If you complete the Chipper under the 12 minutes you will have rest until the 12 minute mark when you will then start your 3 minutes of max reps.

Score: There will be two scores for this workout.

1st Score: Time to complete the Chipper. If you do not complete under the 12 minutes then you will score CAP + Missed Reps.

2nd Score: Max Reps in 3 minutes.

WORKOUT 2:
Every 90 seconds For 6 Attempts Per Partner:
1 Clean +
1 Front Squat +
1 Jerk +
1 Front Squat +
1 Jerk
There will be 6 Men’s Bars and 6 Women’s Bars already set up.
At each bar you will have a 90 second window to attempt the complex.
More than one attempt can be made on the complex but each attempt must start from the beginning of the complex.
There will be a 10 second transition to the next barbell.
This is a barbell complex so you must hold on to the bar throughout the 5 reps for it to count. If you do not complete the full complex in the 90 second window then you will not be allowed to attempt the next barbell. A Power Clean or Squat Clean and a Push or Split Jerk will be allowed, even a Thruster can be performed.
Points: Each section of the complex will be awarded different points as follows:
Clean = 2 Points
1st Front Squat = 4 Points
1st Jerk = 6 Points
2nd Front Squat = 8 Points
2nd Jerk = 10 Points
Each amount of points will only be awarded once during the 90 seconds. If the complex is attempted more than once you will only get points for getting further along in the complex.
Tie Breaker: There will be a Tie Breaker for this workout. Let’s say you fail on bar 3 on the 2nd Front Squat. You can either re-start the complex in an attempt to get further and earn more points or you can perform Deadlifts on that bar until the 90 second window is up. Each Deadlift will be worth 1 Point.
If you successfully complete the complex on the final barbell you will then also do Deadlifts until your 90 seconds is up for a Tie Breaker on the final weight.
Deadlift points can only be earned after a failed attempt at a weight or at the completion of the final barbell.
RX Weights:
Bar 1: 185 / 113
Bar 2: 205 / 133
Bar 3: 225 / 153
Bar 4: 245 / 163
Bar 5: 265 / 173
Bar 6: 285 / 183
Intermediate Weights:
Bar 1: 145 / 103
Bar 2: 165 / 123
Bar 3: 185 / 133
Bar 4: 205 / 143
Bar 5: 225 / 153
Bar 6: 245 / 163
Scaled Weights:
Bar 1: 125 / 83
Bar 2: 145 / 103
Bar 3: 165 / 113
Bar 4: 185 / 123
Bar 5: 205 / 133
Bar 6: 225 / 143
Beginner Weights:
Bar 1: 105 / 63
Bar 2: 125 / 83
Bar 3: 145 / 93
Bar 4: 165 / 103
Bar 5: 185 / 113
Bar 6: 205 / 123
WORKOUT 1:

You-Go-I-Go AMRAP in 12 minutes:

RX:

3 Ring Muscle up
6 WallBalls @ 20/14
3 Power Snatch @ 135 / 93
6 Box Jumps Overs @ 30/24

Intermediate:

2 Bar Muscle up or 6 Chest to bar pull ups
6 Wallballs @ 20/14
2 Power Snatches @ 115 / 83
6 Box Jump Overs @ 30/24

Scaled:

3 Pull ups
6 Wallballs @ 20/14
3 Power Snatches @ 95 / 63
6 Box Jump: Overs @ 24/20

Beginner:

12 Wallballs @ 14/10
6 Power Snatches @ 75 / 43
12 Box Step Overs @ 24/20

You and your Partner will complete as many rounds and reps as possible in 12 minutes. Partner one will complete one full round and then Partner two will complete one full round.
You can only switch after each round is complete.

wods

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