2015

+ WOD 1

AMRAP 3 Minutes
Bar Facing Burpees (you must complete at least 15 Burpees)

then…

15 Minutes to Find Clean and Jerk
(Note: your first weight can be loaded)

Score: Add Burpees to Total weight lifted.

Note: This is an 18 minute Running Clock. If the athlete chooses to do this workout multiple times he/she must take the score from each 18 Minute effort.

+ WOD 2

AMRAP 20 Minutes
Row 21/14 Calories
Male/Female Note: RX Damper sets 10/8 Male/Female
7 OH Squats RX 115/75, Scaled 95/65, Masters and Teens 75/45 21 Double Under (All athletes can choose 4 to 1 Singles for conversion)

+ WOD 3

B-Gill WOD For Time: No Cap Everyone Finishes! 9 Dead Lift RX 315/225, Scaled 225/135, Masters 205/115, Teens 175/105 28 Box Jumps 30/24, Scaled/Masters/Teens 24/20 14 Thrusters 155/105, Scaled/Masters 105/75, Teens: 85/45 30 C2B

+ WOD 4

AMRAP 7 Minutes
Increasing Reps
2 RX Ground to Overhead 115/75
4 RX Alternating Pistols Scaled/Masters | Wall Balls 20/14 | Teens: 14/10
4 G2OH
8…
8…
16…
16…