THE CLAUDE WOD – Box Competition!!!
Coach’s WOD:
AMRAP in :90, :30 rest to move to next station
Athlete will draw a #, which will indicate on which station he is to begin, then move through the stations in the following order
DU – 20 = 1 point
Full Snatch @ 135#
Rope Climb
Deadlift @ 285#
Muscle Ups
Clean & Jerk @ 155#
GHD Sit Ups
KB Swings @ 70#
3 RFT:
250m row
6 deadlifts
8 burpee box jump over
Men’s Rx = 245# deadlift; 24” box – must jump over
Men’s Scale = 185# deadlift; 20” box – can jump on and off
Women’s Rx = 140# deadlift; 20” box – must jump over (except for Cathy M.)
Women’s Scale = 115# deadlift; 15” box – can jump on and off
WOD #2:
The Green Mile:
Carry 4 item(s), in any order, from start to 100m mark; run back to get next items. Once all items are at the 100m mark (4th carry), bring item(s) back in any order until all items are back at start line.
Bucket of water – must be carried by handle
Weight plate – must be carried in locked out position overhead
1 Med ball & 1 slam ball – may NOT use straps on med balls
DB &/or KB – farmer’s carry, hands down by sides
Men’s Rx – ¾ full bucket, 45# plate, 20# med/15#slam, 70# kb, 60# kb or db (off-set load)
Men’s scale – ¾ full bucket, 35# plate, 14# med/15# slam, 53# kb, 50# kb or db (off-set load)
Women’s Rx – ¾ full bucket, 35# plate, 14# med/12# slam, 40# kb or db (equal load)
Women’s scale – ½ full bucket, 25# plate, 10# med/10# slam, 30# kb or db (equal load)
WOD #3 – Final’s WOD
Top 5 per division
10 thrusters – 25m bear crawl
15 wall shots – 25m bear crawl
20 kb swings – 25m bear crawl
25 hod push ups – 25m bear crawl
Men’s rx 135#, 70#, 20#, no snaking
Men’s scale 95#, 53#, 20#, no skaking
Women’s rx 85#, 53#, 14#, no snaking
Women’s scale 65#, 35#, 12#, snaking allowed on push ups
