Monday, January 18

Registration for the in-house competition ends this Friday and there are just a few spots remaining. If you were waiting to sign up until after you know the workout then this post is for you!

I am sure there will be a lot of questions about these workouts and we will do our best to answer them all. But these are pretty simple workouts and each has a scaled version. There’s a brief explanation of each WOD below it and there will be further explanation and standards explained before you compete.

Now, go sign up!

WOD 1 – “Sorta 14.5”
8 min AMRAP
3 – 6 – 9 – 12 – 15…
Thrusters (95/65)
Bar Facing Burpees

Continue to add 3 reps each round after round of 15.
Thruster Scaled Weight is 65/42. Squat of Thruster is scaled to squat to target.
Bar Facing Burpee Scale is Bar Step Over.

WOD 2 – “Work Horse”
3 min AMRAP of:
1 min: Max Effort Shuttle Run
1 min: Max Effort Ball Slams (30/20)
1 min: Max Calories on Bike

Shuttle Run is scored by COMPLETED lengths.
Ball Slam: Ball must go over head with feet, knees, hips, torso, and ball in line. Ball MUST be caught off of first bounce.

WOD 3 – “The Chipper Ladder”
15 min AMRAP
50 Wall Balls (20# to 10’, 14’ to 9’)
40 Power Snatches (75/55)
30 T2B
50 Cal Row

When finished with Row, athlete works back through the ladder of movements in reverse order (climbing back up the ladder). For example, after athlete finishes 50 cal row he/she goes back to 30 T2B, after 30 T2B he/she moves back to 40 Power Snatches, and so on.

Scale for Wall Balls is 10# ball to 9’ target, squat to target.
Scale for Power Snatches is 55/33, Each rep begins below knee cap.
Scale for T2B is sit-ups.

Workout for Monday, January 18
Front Squat
1X3 @ 70%
2X2 @ 80%
2X1 @ 85-90%

3 Rounds for Time:
15 Overhead Squats (95/65)
12 C2B Pull Ups
9 Bar Hop Burpees