WODS

WOD 1 

Conga Line
RX Men and Women
For Time:
Row 500 m
25 Hang Clean and Jerks 135/85
15 Sandbag G2OS 100/70

Scaled Men and Women
For Time:
Row 500 m
25 Hang Clean and Jerks 95/65
15 Sandbag G2OS 70/50

Masters Men and Women
For Time:
Row 500 m
25 Hang Clean and Jerks 115/75
15 Sandbag G2OS 100/70

WOD 2 

Syncronized
Rx Men and Women
6 Min AMRAP:
12 Power Snatch 115/75
12 Box Overs 24″/20″

Scaled Men and Women
6 Min AMRAP:
12 Power Snatch 75/55
12 Box Overs 24″/20″

Masters Men and Women
6 Min AMRAP:
12 Power Snatch 95/65
12 Box Overs 24″/20″

WOD 3

Rx Men and Women
2 Rounds for Time:
P1 – 60 Double Unders
P2 – 60 Double Unders
P1 – 40 Wall Balls 20/14
P2 – 40 Wall Balls 20/14
P1 – 20 Toes to Bar
P2 – 20 Toes to Bar

Scaled
2 Rounds for Time:
P1 – 60 Double Unders or 150 Single Unders
P2 – 60 Double Unders or 150 Single Unders
P1 – 40 Wall Balls 20/14
P2 – 40 Wall Balls 20/14
P1 – 20 Toes to Bar or 50 Hanging Knee Raises
P2 – 20 Toes to Bar or 50 Hanging Knee Raises

Masters Men and Women
2 Rounds for Time:
P1 – 60 Double Unders
P2 – 60 Double Unders
P1 – 40 Wall Balls 20/14
P2 – 40 Wall Balls 20/14
P1 – 20 Toes to Bar
P2 – 20 Toes to Bar

WOD 4

Rx Men
For Time:
50 Back Squats 155
40 C2B Pull-ups
30 Front Squats 155
20 Bar Muscle-ups

Rx Women
For Time:
50 Back Squats 105
40 Pull-ups
30 Front Squats 105
20 C2B Pull-ups

Scaled Men
For Time:
50 Back Squats 115
40 Pull-ups
30 Front Squats 115
20 C2B Pull-ups

Scaled Women
For Time:
50 Back Squats 75
40 Pull-ups OR 40 Burpees over the Bar
30 Front Squats 75
20 Pull-ups

Masters Men
For Time:
50 Back Squats 135
40 C2B Pull-ups
30 Front Squats 135
20 Bar Muscle-ups

Masters Women
For Time:
50 Back Squats 85
40 Pull-ups
30 Front Squats 85
20 Pull-ups

WOD 1 

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WOD 2 

Coming Soon

WOD 3

Coming Soon

WOD 4

Coming Soon

WOD 1 

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WOD 2 

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WOD 3

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WOD 4

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WOD 1 

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WOD 2 

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WOD 3

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WOD 4

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WOD 1 

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WOD 2 

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WOD 3

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WOD 4

Coming Soon

WOD 1 

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WOD 2 

Coming Soon

WOD 3

Coming Soon

WOD 4

Coming Soon