Event 1

All competitions

April-June 2019

WOD 1: Wod N’ Done Strength Complex

6 minutes to find max power clean + hang power clean + shoulder to overhead. Bar stays in hands for the entire complex. Must FINISH the complex before the 6min time cap.

 

WOD 2:

8 minutes to do:

20 burpees to a plate (45/25lb plate for all athletes)

15 power cleans

15 front squats (75/55 beginner, 95/65 intermediate)

10 push press

15 front squats

15 power cleans

Max burpees to a plate in remaining time

 

WOD 3:

AMRAP in 7 minutes

Up ladder by 3’s

3 box jump up and overs (beginners may step up. 20” female/24” male)

3 KB swings (Beginner: 45/25, Intermediate: 55/35)

3 weighted sit ups (Beginner: 15/10 bumper plate, Intermediate: 25/15 bumper plate)

3,3,3...6,6,6…9,9,9….12,12,12…15,15,15  


Event 2

All competitions

July - Sept 2019

WOD 1:

6 minutes to establish max weight of the complex: 1 power clean + 1 front squat + 1 Thruster



WOD 2:

3 min EMOM (Every Minute, on the Minute):

10 KB Swings + max Burpees (KB 45/25 beginner, 55/35 Intermediate)

Rest 1 minute

3 min EMOM:

8 box jumps + Max Shoulder-to-Overhead (75/55 beginner, 95/65 intermediate. Box is 24/40 and beginners can step)

*The clock would run for 7 minutes on a timer that will beep every minute. Score is total burpees + total shoulder to overhead. 



WOD 3:

8 minute AMRAP

8 hang power cleans (75/55 beginner, 95/65 intermediate)

8 push press

8 front squats

8 lateral hops over barbell (step-step is fine for beginners. All athletes may do a hybrid step/jump. Standards are not two-foot landing and two-foot takeoff)