WORKOUTS:

WOD 1 (3 pts): Barbell
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

 

WOD 2: 15.4 (3pts): Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Silver Club version: Complete as many rounds and reps as possible in 8 minutes of:
10 push presses (65/45)
10 cleans (75/55)


WOD 3 (3 pts): For time:
800m run
50 Box Jumps (24/20)
25 Power Cleans (135/95)
25 Lateral Burpees Over the Bar


WOD 4 (3 pts): 15 minute AMRAP:
15 Plate Ground-to-Overhead (45/25)
20 Sit-Ups
25 Air Squats


Edstone WOD 1 (3 pts):
5x400m sprints

Edstone WOD 2 (3 pts): 10 minute AMRAP:
10 vertical jumps (jump to target 6-10″ above your reach)
10 push-ups
10 sit-ups

STRENGTH:

SWOD 1 (2 pts):
1. Snatch: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x2
2. Clean and Jerk: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x2
3. Core strength (YOUR CHOICE)

SWOD 2 (2 pts):
Snatch Balance: Work up to a 3 RM, then using the same weight:
5 rounds: EMOM, perform, 1x snatch balance with 5 second pause in receiving position

SWOD 3 (1pt): Deadlift 5×1

 

ENDURANCE

EWOD 1 (2 pts): 8 x 200m with 2 min rest = 8 rounds of 200m repeats with 2 minutes rest between each 200m. The repeats are to be held as tightly as possible, meaning as little deviation as possible or on the prescribed times.

EWOD 2 (3 pt): Tempo: Run as far as you can in 10 minutes, turn around and try to make it back to start.  Don’t game it during the first 10 minutes, go as far as you can.

EWOD 3 (3 pts): Choose ONE of the following 
Bike: 10M @ 85%
Run: 10k @ 85%
Row: 10k @ 85%
Ruck: 2k @ 85%

 

GYMNASTICS (1 pt each)

GWOD 1: For QUALITY (2pts)
5 ROUNDS:
20 Hollow Rocks 
30 Superman Rocks 

GWOD 2: FLEXIBILITY:
3 ROUNDS:
10 Squats 
Hold bottom of Squat  1 minute
10 Sit Up to Straddles 
Hold bottom of Pancake Split  1 minute

GWOD 3: PRACTICE for 10 minutes:
Forward Roll  to  Pistol 


MOBILITY (1 pt each)

MWOD 1:  Anterior Neck

MWOD 2:  Ankle

MWOD 3 : Hip Capsule

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