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Fit – Women leaderboardFit – Men LeaderboardNinja – Women leaderboardNinja – men leaderboardElite – Women leaderboardElite – Men leaderboard
The workouts
WOD 1 and 2 –
“Overload”
For time:
800m run (wod 1)
20 burpees
400m run w/ ball
20 burpee
200m sled drag
20 burpees
100m farmers carry
50 box jumps
*15min time cap. Every incomplete box jump ads a second to total time.
WOD 3 and 4 –
“Bouncing Squats”
6 minutes to find:
max rep jump rope
and
3rm overhead Squat
-odd minutes = jump rope
-even minutes = 3 overhead Squats
*WOD 3 score is total jump ropes and WOD 4 score is heaviest set of 3 overhead squats.
**overhead Squats will be taken from a rack
***Fit division = singles, ninja division = double unders, Elite = triple unders
WOD 5, 6, 7 –
“Diafranabeth Jr”
Fit Division-
For time: (@0:00)
12-9-6-
-Deadlifts, 185/125lb
-pushups
For time: (@5:00)
8-6-4-
-Squat Cleans, 95/65lb
-parallette dips
For Time: (@10:00)
6-4-2-
-Thrusters, 75/55lb
-pullups
For time: (@0:00)
12-9-6-
-Deadlifts, 250/165lb
-handstand pushups
For time: (@5:00)
8-6-4-
-Squat Cleans, 155/105lb
-ring dips
For Time: (@10:00)
6-4-2-
-Thrusters, 115/75lb
3-2-1-
-rope climbs
Elite Division-
For time: (@0:00)
12-9-6-
-Deadlifts, 315/205lb
-deficit handstand pushups, 4/2″
For time: (@5:00)
8-6-4-
-Squat Cleans, 205/145
-ring muscle ups
For Time: (@10:00)
6-4-2-
-Thrusters, 155/105lb
3-2-1-
-Legless Rope Climbs