2017

+ Individual WOD 1 "Fighter"

11 Minute Amrap
5 Deadlift 225/155 | Scaled and Masters 185/135 | Teens 155/115
20 Unbroken Double Under for RX, Sclaed/Masters, Teens Heavy Rope
12 Burpee Over the Bar

+ Individual WOD 2 "Hero"

1-Rep Max Clean

+ Individual WOD 3 "Fighter"

8 Minute Time Cap
25 Calorie Row
20 Pull Ups | Scaled/Masters/Teens - Hand Release Push Ups
15 Box Jump Overs 24/20 | Scaled/Masters/Teens 20"
10 OH Squat 115/75 | Scaled and Masters 95/65 | Teens 75/45
15 Box Jump Overs
20 Pull Ups
25 Calorie Row

+ Individual Final WOD "Conqueror"

6-Minute Time Cap
9 Hang Squat Clean 135/95 | Scaled and Masters 115/75 | Teens 95/65
28 Calories Ski Erg
14 Thrusters 135/95 | Scaled and Masters 115/75 | Teens 95/65
30-Foot Front Racked Walking Lunge 155/115
(Athletes will put 10s on bars), Scaled and Masters 135/95, Teens 115/85

+ Team WOD 1 "Fighter"

11 Minute AMRAP
5 Dead Lift
20 Unbroken Double Under for RX Partner Holds DL at the Top
12 Burpee Over the Bar

Each round is task completion only one person works at a time except for DL hold during DU

+ Team WOD 2 "Hero"

3 Attempts Each Athlete
(Each Heat will work in 4-Waves Lifting every 30 Seconds) 1-Rep Max Clean

Athlete will complete all 3 lifts before athlete B

+ Team WOD 3 "Champion"

8-Minute Time Cap
40 Calorie Row
40 Pull Ups or HR Push Up Partner BAR HANG or PUSH UP HOLD AT THE TOP
30 Box Jump Overs
20 OH Squat
30 Box Jump Overs
40 Pull Ups
40 Calorie Row

Task Completion 1 person works at a time except for partner holds for pull/push up

+ Team WOD Final "Conqueror"

10-Minute Time Cap (EACH PARTNER COMPLETES ONE AT A TIME)
9 Hang Squat Clean 28 Calories Ski Erg
14 Thrusters
30-Foot Front Racked Walking Lunge