WOD 1:  RED

AMRAP -- 10 minutes

Rx:

5 Thrusters 95 / 65

7 Box Jump Overs 30 / 24

25 Double Unders

Scaled / Master's:

5 Thrusters 65 / 35

7 Box Jump Overs 24 / 20

50 Singles

You and your partner may divide the reps up however you want.  Athletes may step up on the box, but must face towards the box (no sideways jumps).  Single jumps must be two-feet at a time (no skipping). 

 

 


WOD 2:  White

1 Round for Time

Rx:

100 Wall Balls 20 / 16 (standard distance targets)

50 foot overhead lunges with the same medicine ball

50 Deadlifts 185 / 135

Scaled/Master's:

100 Wall Balls 16 / 10 (standard distance targets)

50 foot overhead lunges with the same medicine ball

50 Deadlifts 135 / 95

You may divide the work however you like, but each partner must do at least one rep of each movement.  Overhead lunges:  knee must touch the ground, arms do not need to be fully extended overhead, but the ball may not touch the athlete's head.  Deadlifts -- cannot bounce the barbell off the ground.

 

 

 

 

 


 

WOD 3:  You'll find out at the Battle!

 


WOD 4 (Top 5 teams)

Let's see what those top teams still have in the tank at the end of the day in this baseball WOD.


MOVEMENT STANDARDS

Trying to figure out whether you should compete in the Rx or Scaled/ Master's divisions?  Here's some basic movement standards to help you decide.  This is not a guarantee that you will see these movements or that you won't see other movements.  The barbell weights are all stated as weight the athlete is capable of moving for 10 reps. 

Rx Division (Major League)

  • Deadlift:  200 / 150
  • Clean & Jerk: 155 / 115
  • Double Unders
  • Wall Balls:  20 / 16
  • Front Squat:  185 / 125
  • Shoulder to Overhead:  135 / 95

Scaled Division (Minor League) / Master's Division 35+ (Slow-Pitch Softball)

  • Deadlift:  135 / 95
  • Clean & Jerk:  95 / 65
  • Single Jump Rope
  • Wall Balls:  16 / 10
  • Front Squat:  115 / 65
  • Shoulder to Overhead: 95 / 65