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.

WODs

"Hookgrip"

6 minutes to find a max on the barbell complex:

Power Clean + Hang Squat Clean + Shoulder to Overhead

Rest 3 minutes then straight into...

"Superbad"

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Run 400m

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Run 400m

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Time Cap: 10 minutes

"Hell and Back"

For time:

30 Wall Ball 20/14lb, 10/9'

50 Double Unders or 150 Singles

20 Box Jumps 24/20"
20 Ring Rows or 15 Pull Ups or 3 Bar Muscle Ups
20 Box Jumps 24/20"
50 Double Unders or 150 Singles
30 Wall Ball 20/14lb, 10/9'

 Time Cap = 12 minutes

"The Abyss"

For time:

Row 500m

25 Burpee Plate Jumps

Row 500m

Time Cap = 8 minutes