FRIDAY WORKOUTS
ADVANCED 5:30pm
WOD 1-Frantasy Land Athlete A 21-15-9 Thrusters 43kg, Pullups, Athlete B 15-12-9 Thrusters 50kg, C2Bar, Athlete A & B Partition 12-9-6 Thrusters 60kg, Bar Muscle Ups (20min Cap)
WOD 2-1RM Deadlift Sumo or Conventional (6min Cap)
WOD 1-Frantasy Land Athlete A 21-15-9 Thrusters 43kg, Pullups, Athlete B 15-12-9 Thrusters 50kg, C2Bar, Athlete A & B Partition 12-9-6 Thrusters 60kg, Bar Muscle Ups (20min Cap)
WOD 2-1RM Deadlift Sumo or Conventional (6min Cap)
SATURDAY WORKOUTS
ADVANCED 11am
WOD 3-20 Atlas Stone Ground 2 Shoulder 66kg, 30 Muscle Ups, 40 HSPU (10min Cap)
WOD 4-3 Rounds 30 Atlas Stone Squats 43kg, 30 Partner Burpees (15 min Cap)
WOD 3-20 Atlas Stone Ground 2 Shoulder 66kg, 30 Muscle Ups, 40 HSPU (10min Cap)
WOD 4-3 Rounds 30 Atlas Stone Squats 43kg, 30 Partner Burpees (15 min Cap)
INTERMEDIATE 6am
WOD 1-20 Atlas Stone Ground 2 Shoulder 43/30kg, 30 C2Bar/Pullups, 40 HSPU/HSPU 1 Abmat (10min Cap)
WOD 2-3 Rounds 30 Atlas Stone Squats 33/20kg, 30 Partner Burpees (15min Cap)
WOD 3-3RM Deadlift Sumo or Conventional (6min Cap)
WOD 1-20 Atlas Stone Ground 2 Shoulder 43/30kg, 30 C2Bar/Pullups, 40 HSPU/HSPU 1 Abmat (10min Cap)
WOD 2-3 Rounds 30 Atlas Stone Squats 33/20kg, 30 Partner Burpees (15min Cap)
WOD 3-3RM Deadlift Sumo or Conventional (6min Cap)
BEGINNER 7:30am
WOD 1-20 Atlas Stone Ground 2 Shoulder 43/30kg, 30 Pullups/Jumping Pullups, 40 Strict Pushups/HR Pushups (10min Cap)
WOD 2-3 Rounds 30 Atlas Stone Squats 33/20kg, 30 Partner Burpees (15min Cap)
WOD 3-5RM Deadlift Sumo or Conventional (6min Cap)
WOD 1-20 Atlas Stone Ground 2 Shoulder 43/30kg, 30 Pullups/Jumping Pullups, 40 Strict Pushups/HR Pushups (10min Cap)
WOD 2-3 Rounds 30 Atlas Stone Squats 33/20kg, 30 Partner Burpees (15min Cap)
WOD 3-5RM Deadlift Sumo or Conventional (6min Cap)
SUPERYOUTH 10am
WOD 1-20 Atlas Stone Ground 2 Shoulder 43/30kg, 30 Pullups/Jumping Pullups, 40 Strict Pushups/HR Pushups (10min Cap)
WOD 2-3 Rounds 30 Atlas Stone Squats 33/20kg, 30 Partner Burpees (15min Cap)
WOD 3-5RM Deadlift Sumo or Conventional (6min Cap)
WOD 1-20 Atlas Stone Ground 2 Shoulder 43/30kg, 30 Pullups/Jumping Pullups, 40 Strict Pushups/HR Pushups (10min Cap)
WOD 2-3 Rounds 30 Atlas Stone Squats 33/20kg, 30 Partner Burpees (15min Cap)
WOD 3-5RM Deadlift Sumo or Conventional (6min Cap)
SUNDAY WORKOUTS
ADVANCED
WOD 5-Athlete A&B both Run 5kms for a combined total time
WOD 6-Athlete A & B Partition as needed 500m Swim, 50 Double KB Thrusters 16kg, 30 Burpees, 1000m Swim, 30 Burpees, 50 Double KB Thrusters 16kg, 500m Swim
WOD 6-Athlete A & B Partition as needed 500m Swim, 50 Double KB Thrusters 16kg, 30 Burpees, 1000m Swim, 30 Burpees, 50 Double KB Thrusters 16kg, 500m Swim
SCORING SYSTEM
The scoring system will be the same used during the open, regionals and games. (Individuals will be ranked on their performance in each workout. Based on their relative rank, they will be assigned points. Their total points will be ranked on the Overall Leaderboard. The top Athletes on the Overall Leaderboard will win the competition in their category.
The scoring system will be the same used during the open, regionals and games. (Individuals will be ranked on their performance in each workout. Based on their relative rank, they will be assigned points. Their total points will be ranked on the Overall Leaderboard. The top Athletes on the Overall Leaderboard will win the competition in their category.
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