Here are the Workouts for our In-house competition....As always, we reserve the right to make changes:
WOD 1
5 Rounds
15 Pull-ups / Jumping Pullups
50ft Single DB Overhead lunge 50/35 20/10
15 T2B / AbMat Sit-ups
*Non-working partner is rowing for max distance
**Athletes may switch at any time but the tag must happen at the rower
***2 Scores: Total time 5 rounds is completed or total reps at cap
Total distance on rower
WOD 2
8 minutes to set a max lift
Max Clean
Max Snatch
*One athlete will complete one of the lifts and the other will complete the other.
**Score is total max lift combined
WOD 3
6 Min AMRAP
Max Wallballs 30/20 14/10
Max Bike Cals
*Score is total wall balls and calories completed
**Athletes may switch at any time but tag must happen at the bike
minis
There will be several additional opportunities to compete. These will be small challenges open to both those that are not competing in the regular competition and to those that are. These are not fully decided yet but possibilities range from:
Max unbroken double unders
Max unbroken single unders
Max unbroken Bar muscle-ups
Max Pull-ups
Max Distance Handstand Walk (unbroken)
Handstand hold for time
Bar Hang for time
Max air squats in 2 min
Max pistols in 2 min
etc.
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