WOD #19.1 – 10 Minute Time Cap
3 Males & 3 Females – Each teammate can only go in once. All teammates will be standing behind the start line. You must run and tag the next teammate in. Any teammate can swap the weight when the other teammate is completing the gymnastics portion.
Teammate #1 – 30 Thrusters (95/65#)
Teammate #2 – 30 Pull-Ups
Teammate #3 – 25 Thrusters (125#/85#)
Teammate #4 – 25 Chest-to-Bar Pull-Ups
Teammate #5 – 20 Thrusters – (145#/115#)
Teammate #6 – 20 Bar Muscle Ups
Score = Time or # Reps completed if not within time cap
WOD #19.2 – 15 Minute Time Cap:
Choose up to 5 teammates of any gender. One person working at a time. You can swap in and out any way you choose, BUT you must run across the starting line to tag a teammate in.
100 Deadlifts (185/135#)
50 Bar Facing Burpees
25 Power Cleans (185/135#)
Score = Time or # Reps completed if not completed within time cap
WOD #19.3 – 6 Minute Time Cap:
Choose 1 Male and 1 Female to complete the WOD. One person working at a time. No tag required on this one.
” Double Isabelle”
60 Snatches for Time (135/95#)
Score = Time or #Reps completed if not within time cap
WOD #19.4 – 6 Minute Time Cap (2018 Repeat):
Choose up to 9 teammates for this WOD. Each Round MUST consist of 3 people – a double under person, a sprinter and a handstand walker. You can use the same 3 people each round or you can switch it up every round. If someone sprinted in round 1, they can be the handstand walker in round 2 as well. They just can’t serve 2 positions in the same round.
90 Double Unders
90′ Handstand Walk
Score = Time or # Reps completed if not finished within time cap
19.5 – 20 Minute AMRAP:
Choose 3 Male/Female Pairs (Must remain in these pairs the entire time)
20 Synchro Alternating Dumbbell Snatches (53/35#)
20 One arm Dumbbell Overhead Lunges (53/35#)
20 Synchro Burpee over the Dumbbell
- One pair is running 400m
- One pair is completing the AMRAP
- One pair is resting
You can tag in pairs and out however you want throughout the WOD; However, each pair MUST touch the dumbbells at least once and must run at least once.
2 Scores = 1) #400m Laps completed 2) # Reps completed
19.6 – 28 Minute Time Cap:
*You can use all of your teammates for this workout. You must run across the starting line to tag in a teammate. You can tag in and out any time. Your next teammate may be waiting at the rings upon the completion of the ring muscle ups to be tagged in. Otherwise, all other tags will be across the starting line.
PART 1 – Chipper
20 Ring Muscle Ups
30 Overhead Squats (135/95#)
40 Push Press (135/95#)
50 Dumbbell Step Ups (50/35# – Holding one dumbbell)
60 Pistol Squats
70 Box Jump Overs
80 Wall Balls (20/14# to a 10’/9′ Target)
90 Calorie Row
PART 2 -Max 2 Rep Hang Squat Clean
In remaining time of the 28 Minute Cap, choose 2 males and 2 females to establish a 2 Rep Max Hang Squat Clean.
Score #1 5132888052- Time on Chipper
Score #2 – Combined max of 2 chose males and 2 chosen females
2019 FLOATER – Clean and Jerk and Echo Bike
You can use all teammates in this workout, BUT they must be tagged in. One person working at a time. On the Max clean and jerk – both the male and female can be out there, but ONLY one judge, so you can’t lift at the same time. Make sure you communicate with your judge.
0 to 1:30 – Weight 115/75# AMRAP
1:30 to 3:00 – Weight 135/95# AMRAP
3:00 to 4:30 – Weight 155/125# AMRAP
4:30 to 8:30 – Max Clean and Jerk (Male and Female)
During the 8 Minutes and 30 seconds, acquire as many calories on the echo bike as possible. You can use as many teammates as you would like and reuse them. No tag required on the echo bike.
Score #1 – Total # Reps completed from 0 to 4:30
Score #2 – Combined Max Total for Male and Female Clean and Jerk
Score #3 – Total #Calories on Echo Bike
**19.6 will be announced on Sunday, March 17th**