WOD#1: 3-Rep Max Thruster with a Thick Bar
(12 min of work – 3 min of rest/transition)
The athlete will have as many attempts within 12 minutes to achieve a 3-rep max. The 3-rep max must be completed consecutively. To complete a 3-rep max, the bar cannot be dropped and picked back up. The athlete cannot perform a jerk motion during any one of the three reps. The athlete’s feet must remain in contact with the ground throughout all three reps.
- Athletes MAY squat clean the first rep from the ground
– Athletes MUST break parallel on the front squat portion of all three reps
– Athletes MUST completely lock out the weight overhead making their ears visible from the side to their judge (head through the window)
– Athletes MUST show control of the weight locked out overhead before lowering the weight
– Once again, NO jerking movements whatsoever will be allowed (push press ONLY)
– Thick bars are 25 lbs, 7 feet long, and 1 7/8 inches in diameter
-The bar MAY be dropped from the locked out overhead position on the final rep
If any of the aforementioned standards are not met, the judge will immediately indicate to the athlete “NO REP” and the athlete will reattempt their 3-rep max.
The athlete’s highest three rep max will be divided by their body weight (weighed at sign – in table on day of competition) and that calculation will be their Station #1 score. Scores will be ranked against all other athletes within the division. For example, a 180 lb athlete who completes a three rep max of 225 lbs will have a ratio of 1.25. All scores will be rounded to two decimal places. Athletes have as many attempts to achieve a three rep max as they wish within the first 12 minutes at Station #1. Athletes will arrive at Station #1 and find an empty thick bar with weights stacked neatly nearby. The athlete must strip their bar after lifting and return the station to the condition in which they found it. If any athlete fails to completely strip their bar, they will receive a 10 lb deduction from their 3-rep max. The final 3 minutes at Station #1 will be for resting, stripping bars, and transitioning to Station #2.
WOD#2: 12-9-6
RX – 185/135lb Power Cleans and 30/24” Burpee Box Jumps + 200M Shuttle Run
Scaled/Masters – 115/75lb Power Cleans and 24/20″ Burpee Box Jumps + 200M Shuttle Run
(12 min of work – 3 min of rest/transition)
The athlete will start off with by completing 12 reps of power or squat cleans. The barbell will start from the ground and be directly cleaned up to the athlete’s shoulders. Once the barbell is on the athlete’s shoulder the athlete’s hips must “open up” and show total control. The athlete can then move onto the next rep. Once all 12 power or squat cleans are completed the athlete will complete 12 box jump burpees. The athlete will complete the first part of a burpee; fall into a pushup position, hips, thighs, and chest make contact with the ground, back into a pushup position, then will jump up onto the top of the box and open their hips while top of the box. The athlete cannot jump off the box until their hips are opened up, like The Games standards. If an athlete jumps off and opens their hips up in the air a, “NO REP” will be given. The athlete has to jump on top of the box using no stutter step, both feet have to leave the ground at the same time and both feet have to land on top of the box at the same time. The athlete can either jump or step down once they’ve opened their hips and completed the rep. The athlete will complete 12 reps of box jump burpees. Once the athlete has completed the 12 reps they will move directly into their 200M shuttle run. Once they arrive back from their run and to their platform the athlete will complete 9 reps of cleans, 9 reps of box jump burpees, run a 200M shuttle, 6 reps of cleans, 6 box jump burpees, and run their last 200M shuttle.
WOD#3: Buy – In + AMRAP Row
Buy-In: 5 Rounds of 10 Power Snatches (95/65) and 10 Bar Hops
With remaining time, Row for Calories
***Scaled/Masters (75/55)***
(12 min of work – 3 min of rest/transition)
When athletes arrive at the station, they begin immediately. The athlete will complete the buy-in portion which is 5 rounds of 10 power snatches and 10 bar hops. The bar must start from the ground and travel directly overhead to be considered a power snatch. The athlete must show control of the bar while it’s overhead, hips must be opened up, and arms fully locked out. The bar cannot be clean and jerked or thrusted up. Each rep begins from the ground and ends overhead. A full squat snatch is allowed also. After completing the 10 power snatches the athlete will complete 10 bar hops. Each hop is equal to one rep and therefore the athlete will jump over the bar 10 total times each round. The athlete may face the bar and hop over or hop over laterally so long as the athlete jumps off of two feet and lands on two feet (no skipping over). After the buy-in is completed, the athlete will row for calories with the remaining time left in the 12 minutes. Total calories rowed will equal the athlete’s score. Scores will be tallied and ranked against others within the same division.