Black + Blue Workouts
All workouts can be scaled where necessary. All those doing a workout as prescribed will automatically finish above those who scaled in that workout.
In each workout, athletes will score 1 point for 1st place, 2 points for 2nd, 3 points for 3rd, etc. The athlete with the lowest number of points in their category after all workouts will be the winner.
Please check the movement standards and feel free to ask any questions on the WODs via Facebook, email or in person.
Blue WODs
WOD 1a and 1b
"Max Clean"
6 minutes to establish a 1RM Clean
Rest 2 minutes
"Test 1"
Max Double Unders in 60 seconds
Rest 30 seconds
Max Pull Ups in 60 seconds
Rest 30 seconds
Max Front Rack Lunges in 60 seconds 60/40kg
Total reps on each exercise will be scored individually and then your overall position for Test 1 calculated.
WOD 2
"Jab Jab Jab Hook"
For time
3 rounds of :
15 Wall Ball 20/14lb, 10/9'
10 Box Jumps 24/20"
straight into ...
3 rounds of:
Row 15 Calories
10 Burpees over the Rower
Time Cap = 12 minutes
WOD 3
"Sonic Boom"
In 5 minutes:
Run 800m
in remaining time AMRAP
5 Deadlifts 55/35kg
4 Hang Power Cleans 55/35kg
3 Shoulder to Overhead 55/35kg
Score is total number or Barbell Reps completed
Black WODs
WOD 1a and 1b
"Max Clean"
6 minutes to establish a 1RM Clean
Rest 2 minutes
"Test 2"
Max Muscle Ups in 60 seconds
Rest 30 seconds
Max Handstand Walk in 60 seconds
Rest 30 seconds
Max Squat Snatch in 60 seconds 60/40kg
Total reps on each exercise will be scored individually and then your overall position for Test 2 calculated
WOD 2
"Jab Jab Jab Hook"
For time
3 rounds of :
20 Wall Ball 20/14lb, 10/9'
10 Box Jumps 30/24"
straight into ...
3 rounds of:
Row 15/10 Calories
10 Burpees over the Rower
Time Cap = 12 minutes
WOD 3
"Sonic Boom"
In 5 minutes:
Run 800m
in remaining time AMRAP
5 Deadlifts 70/45kg
4 Hang Power Cleans 70/45kg
3 Shoulder to Overhead 70/45kg
Score is total number or Barbell Reps completed
