Wod 1
Scaled:
5min AMRAP
4 person Syncro Sit Ups x 7 reps
4 Person Syncro Squats x 7 reps
-2min Transition / Rest
7min for each person to find a 1RM Deadlift
*If a team has 3 or 4 guys then 65% will be taken as the score of the highest 1 or 2 weights. If a Team has more than 2 girls then 150% will be taken as the score of the highest 1 or 2 weights.
There will only be 2 bar bells per team.
RX:
5min AMRAP
2 Person Syncro Toes to Bar x 7 reps
2 Person Syncro OHS x 7 reps 105/65
-2min Transition / Rest
7min for each person to find a 1RM Clean (squat or Power)
*If a team has 3 or 4 guys then then 65% will betaken as the score of the highest 1 or 2 weights. If a Team has more than 2 girls then 150% will be taken as the score of the highest 1 or 2 weights.
There will only be 2 bar bells per team.
Wod 2
Scaled
For Time:
1 Person Runs 400m
-Once done-
Any 2 people Perform 25 Burpees
-Once done-
Any 3 People Perform 75 Ring Pulls
-Once done-
All 4 people perform 100 Wall Balls 14/10 *Ladies to a 9ft target
*Once the 2 or 3 people start the movement there is no subbing out, they are locked in until the reps are done. One person works at a time.
RX
For Time:
1 Person Runs 800 meters
-Once done-
Any 2 people Perform 50 Burpee Box Jumps 24/20
-Once done-
Any 3 People Perform 100 Pull Ups
-Once done-
All 4 people perform 150 Wall Balls 20/14 *Ladies to a 9ft target
*Once the 2 or 3 people start the movement there is no subbing out, they are locked in until the reps are done. One person works at a time.
Wod 3
scaled
13min AMRAP
Row x 20 Cal
Thrusters x 20 reps 45/35
Sled Push x 100m Empty
*1 Person works at a time*
RX
13min AMRAP
Row x 20 Cal
Thrusters x 20 reps 110/65
Sled Push x 200m Empty
*1 Person works at a time, 2 women can work at a time on the sled*