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WOD 1: “Snatch This”“Snatch This” will be a Double WOD. Meaning that you will receive 2 scores.

Score #1: Total Points from Snatches There will be 5 different Bars Each Bar will ascend in weight and is awarded ascending points.

Score #2: Total Points from Gymnasties3 Rounds of Toes to Bar1 Bonus round of Muscle Ups

WOD 1: “Snatch This” 3,2,1 Go!!!!
With a continuously running clock....

Athlete moves to Station 1: 15 seconds transition / 45 seconds AMRAP Snatches15 seconds transition / 45 seconds Toes 2 Bar
(35-44 yr) - ( 45-49yr) - (50- 54 yr) - (55 plus)*
(95# /65#) - (95#/65#) - (75#/55#) - (65#/35#)

Athlete moves to Station 2:
15 seconds transition / 45 seconds AMRAP Snatches
15 seconds transition / 45 seconds Toes 2 Bar
(35-44 yr) - ( 45-49 yr) - (50- 54 yr) - (55 plus)
*(115#/ 75#) - (115#/75#) - (85#/65#) - (75#/45#)

Athlete moves to Station 3:
15 seconds transition / 45 seconds AMRAP Snatches
15 seconds transition / 45 seconds Toes 2 Bar
(35-44 yr) - ( 45-49 yr) - (50- 54yr) - (55 plus)*
(125# / 85#) - (125#/ 85#) - (95#/75#) - (85#/55#)

Athlete moves to Lifting Station 4:
15 seconds transition / 45 seconds AMRAP Snatches
1 minute Rest
(35-44 yr) - ( 45-49 yr) - (50- 54yr) - (55 plus)*
(135#/ 95#) - (135# / 95#) - (115#/ 85#) - (95#/65#)

Athlete moves to Lifting Station 5: (Bonus Round)
15 seconds transition / 45 seconds AMRAP Snatches
15 seconds transition / 45 seconds Ring Muscle Ups**
(35-44 yr) - ( 45-49 yr) - (50- 54yr) - (55 plus)*
(175#/110#) - (165#/ 105#) - (135# / 95#) - (115#/ 75#)

Score One = Total Points from Snatches
Station #1 = 2 Points each Snatch
Station #2 = 4 Points each Snatch
Station #3 = 6 Points each Snatch
Station #4 = 8 Points each Snatch
Station #5 = 10 Points each Snatch
(If an athlete can not Snatch the given bar. They may choose to Clean and Jerk it once for 2 points)

Score #2: Total Points from Gymnasties
Toes 2 Bar = 2 Points each
Muscle Ups = 10 Points each

*Any athlete 60 plus in age may choose to go Ground to Overhead with a Snatch or a Clean and Jerk.
** For the Bonus Gymnastics round...Any Athlete 55 Plus may choose to do Muscle Ups for 10 points or 5 Points for each Chest 2 Bar Pulls Ups (Male) / Pull Ups ( Female)
*** Knee Ups are substituted for female athletes 55 plus

WOD #3: WRECK BAG
Time Cap: 4 minutes

4 Rounds: (3 Rounds for all Divisions 60 Plus)
13 Shoulder 2 Overhead w Axel Bar
50ft Wreck Bag Push*
50ft Wreck Bag Carry

* A Wreck Bag Push is just like a plate push only using a Wreck Bag
Score = time or time plus number of reps not completed (each carry and push is worth 1 point)

We will have an area set up for you all to get your hands on the equipment and practice.

Men's Divisions 35-49: Axel Bar (110#) / Wreck Bag (70#)
Men's Divisions 50-54: Axel Bar (70#) / Wreck Bag (70#)
Men's Divisions 55-59: Axel Bar (70#) / Wreck Bag (50#)
Men's Divisions 60-64: Axel Bar (70#) / Wreck Bag (50#)...3 Rounds
Men's Divisions 65plus: Axel Bar (60#) / Wreck Bag (50#)...3 Rounds

Women's Divisions 35-49: Axel Bar (70#) / Wreck Bag (50#)
Women's Divisions 50-54: Axel Bar (50#) / Wreck Bag (50#)
Women's Divisions 55-59: Axel Bar (50#) / Wreck Bag (25#)
Women's Divisions 60-64: Axel Bar (50#) / Wreck Bag (25#)...3 Rounds
Women's Divisions 65plus: Axel Bar (40#) / Wreck Bag (25#)...3 Rounds

WOD 2: “Steam Engine”
12 minute time cap
100 Double Unders
then...
21 -15 - 9Deadlifts
Lateral Barbell Burpees
then...
100 Double Unders
Divisions 35-49 (225#/155#)
Divisions 50-59 (185#/135#)
Divisions 60-64 (165#/115#) / You may choose 200 Singles or 50 Double Unders
Divisions 65 plus (135#/95#) / You may choose 200 Singles or 50 Double Unders

- Lateral Barbell Burpees Standards: Chest hits the floor. BOTH feet leave the ground at the same time. Both feet hit the ground on the other side of the bar before hands hit the ground. Translation...no wormy-dive-bomber-burpees allowed.

- In all Divisions under 60, we would absolutely rather see you fight for each and every Double Under than use a scale but if you absolutely can not get 1 Double under, feel free to substitute 400 Singles.