WOD 1 – "MODERATE DT"
(5 rounds for time)
12 synchronized deadlifts 185/125lb
9 synchronized hang power cleans
6 synchronized push jerks
(Split any way with any M/F pair)
(8:00 cap)
Int.: 155/105lb
Scaled: 135/95lb
WOD 2 – "GUNSLINGER"
(8:00 clock)
Each person completes:
1:00 on: max reps dbell alternating snatches
1:00 off: rest
Round 1: 55/40lb
Round 2: 65/45lb
Round 3: 75/50lb
Round 4: 85/60lb
(Any snatch variation from floor acceptable)
Int.: 45/30lb, 55/40lb, 65/45lb, 75/50lb
Scaled: 30/20lb, 40/25lb, 50/35lb, 60/40lb
WOD 3 – "DAIRY QUEEN BLIZZARD"
(8:00 AMRAP)
10 synchronized handstand push ups
30 synchronized double unders
(MF 1 start the first round; MF 2 completes 2nd round; pairs switch every round)
Intermediate: 10 sync. ab mat HSPU & 20 sync. double unders
Scaled
(8:00 AMRAP)
MF 1 Handstand hold (inside 24” line)
MF 2 90 synchronized single unders
(Pairs switch every round)
FLOATER WOD – "AGGRAVATED ASSAULT"
(8:00 clock)
0:00-2:00:
M/F 1: 20/14 cal assault bike
For remainder: Synchronized bar muscle ups (any 2 on the team; split any way)
2:00-4:00:
M/F 2: 18/12 cal assault bike
For remainder: Synchronized bar muscle ups (any 2 on the team; split any way)
4:00-6:00:
M/F 1: 16/11 cal assault bike
For remainder: Synchronized bar muscle ups (any 2 on the team; split any way)
6:00-8:00:
M/F 2: 14/10 cal assault bike
For remainder: Synchronized bar muscle ups (any 2 on the team; split any way)
*2 bikes at the same time*
Int.: synchronized chest to bar pull ups
Scaled: pull ups (any person goes; not sync)
WOD 4 – "SKI LIFT"
(For time)
25 sync front squats 155/105lb (split any way M/M or F/F)
20 sync box jump overs 24/20” M/F 1
15 team burpee over bar
25 sync front squats (split any way M/M or F/F)
20 sync box jump overs M/F 2
1,500m ski M & F SB bearhug hold 150/100lb (split any way)
(12:00 cap)
Int.: 135/95lb, 120/85lb sandbag
Scaled: 115/85lb, may step up over, 100/70lb sandbag