This is an “Online Only” competition. You can do the WODs anywhere you choose. You’ll have 5 days 4 days to complete the 5 WODs and turn in your results. Only video submission results are eligible for prizes. Keep in mind that if you are no rep’ed in your video you are out of prize contention.
“Rowan”
6 Minute Time Limit
21-15-9 of:
115# Power Snatch
24″ Box Jump Over
Then:
AMRAP Handstand Pushups (HSPU) until time limit is reached
Weight Scaling:
Rx Men, Masters Men(40): As prescribed above
Rx Women, Scaled Men, Masters Men (50): 75
Masters Women(40): 65
Beginner Male, Scaled Women, Masters Women(50), Masters Men(60), Teen Male (16-18): 55
Beginner Female, Masters Women(60), All other Teen: 45
Youth (<12): 15
Box Scaling:
Rx Men, Rx Women, Masters Men(40,50), Masters Women(40): 24″ box
All others: 20″ box
HSPU Scaling:
Rx Men, Masters Men(40,50), Rx Women: HSPU
All others: Hand Release Pushups (HRPU)
Scoring: Total Reps
Additional Info and Movement Standards:
* Once completed with the 21-15-9, you perform as many HSPUs (or Hand release push ups ) until 6 minute time limit.
* Kipping HSPUs are acceptable
* If all box jump overs are completed, the total reps would be 90.
* Every HSPU or HRPU completed before 6 minute time cap is added to the 90 reps for total reps
* You can jump over the box, jump onto, step up, step down, however you choose to get over the box.
* Box jump over is completed when both feet are on the opposite side of the box from where you started.
* HSPUs must be done with head touching the floor, no abmat, and finish with arms fully locked out.
* Hand Release Pushups must clearly show that your hands are off the ground and your chest is touching the ground at the bottom of the movement
* Pushups start with your chest on the ground and finish with elbows locked out at the top of the press and body in a plank position
“DT”
5 Rounds For Time of:
155# Deadlift, 12 Reps
155# Hang Power Clean, 9 Reps
155# Push Jerk (Shoulder to Overhead), 6 Reps
Weight Scaling:
Rx Men: As prescribed above
Masters Men(40): 135
Rx Women, Scaled Men, Masters Men (50): 105
Masters Women(40): 95
Beginner Male, Scaled Women, Masters Women(50), Teen Male (16-18), Masters Men(60): 75
Beginner Female, Masters Women(60): 55
All other Teen : 45
Youth (<12): 15
Scoring: Time
* A no-rep in this workout will give you a DNF, so have someone judge you if you can.
* Deadlift must clearly show that your hips are fully opened.
* The plates must touch the floor for every deadlift rep (not youth).
* If you drop the bar during the Hange Power Clean, you must deadlift it back to the hang position. Power cleans do not count.
* Shoulders must be fully locked out at the top for the push jerk and we’re looking for some ear, so get your head through the bar at the top.
12 Minute AMRAP of:
95# Front Squat, 25 Reps
100 Single Unders
135# Front Squat, 25 Reps
50 Double Unders
185# Front Squat, 25 Reps
25 Triple Unders
Weight Scaling (respective):
Rx, Masters Men (40, 50): Weights listed above
Teen Male (16-18), Scaled Men, Rx Women, Masters Men (60): 75, 95, 135
Beginner, Scaled Women, Masters Women: 55, 75, 95
All other Teen: 55, 75, 95
Youth (<12): 45, 55, 65
Jump Scaling (respective):
Rx, Masters Men(40, 50), Rx Women – Jumps listed above
Teen Male (16-18), Scaled Men, Scaled Women : 100 singles, 50 double unders, 75 double unders
Beginner, Masters Women, Masters Men(60): 100 singles, 150 singles, 200 singles
All other Teen: 50 singles, 100 singles, 150 singles
Youth (<12): 50 singles, 75 singles, 100 singles
If you complete all reps under the 12 minutes time cap, re-start the WOD from the beginning. Every rep counts.
Scoring: Total Reps…
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