SUMMER SWOLESTICE

2019 WOD INFORMATION


WODs for this competition will be run in the following divisions:

Scaled - RX - Masters (Ages 40+)

ALL members of your team should be able to run each WOD at the same level.

RX = you run WODs at your box RX at least 60% of the time.


2019 SUMMER SWOLESTICE WODS

WOD #1

Deadpool

12 Minute AMRAP

P1 swims 25 yards, exits the pool and performs 1 DL, and then swims back to P2.

P2 then swims 25 yards, exits the pool and performs 2 DL, and then swims back to P1.

P1 then swims 25 yards, exits the pool and performs 3 DL, and then sims back to P2.

This scheme continues for 12 minutes and your team score is total number of Deadlifts.

RX: (225/135)
Scaled and Masters: (135/95)

We will be using 45# bars only for this WOD, and no chalk will be allowed in the pool area.

WOD #2

9 Minutes to find a Team 1RM for the following complexes:

Partner 1: Power Snatch + Hang Squat Snatch + OHS

Partner 2: Power Clean + Hang Squat Clean + Jerk

Rules to Remember: 1 bar per team - Bar Starts Empty - No Dirty Loading - Must Use Clips

Watch the Video!

WOD #3

All reps are shared however the team would like, other than the Synchronized Work.

RX and MASTERS DIVISIONS

Beginning at one end of the field:

50 Ring Dips 
25 Yard Handstand Walk
40 Axle Bar Shoulder to Overhead (135/95)
25 Yard Overhead Walking Lunges w/Axle Bar (135/95)
30 GHD Sit-Ups (both hands touch ground and pads. Women hands to a sandbag target)
25 Yard Overhead Walking Lunges w/Axle Bar (135/95)
20 Devils Press (50's/35's)
25 Yard 1 Arm Overhead DB Synchronized Lunges (50/35)

Once both athletes have crossed into the end zone, you will perform a 100 Yard Fireman Carry back to the start line to finish!

SCALED DIVISIONS

50 Ring Push-Ups (knees are allowed, but toes must stay on the field) 
25 Yard Wheelbarrow Walk
40 Axle Bar Shoulder to Overhead (105/75)
25 Yard Front Racked Walking Lunges w/Axle Bar (105/75)
30 GHD Sit-Ups (both hands must break the plane of the bottom of the GHD handles)
25 Yard Front Racked Lunges w/Axle Bar (105/75)
20 Devils Press (35's/20's)
25 Yard 1 Arm Overhead DB Synchronized Lunges (35/20)

Once both athletes have crossed into the end zone, you will perform a 100 Yard Fireman Carry back to the starting line to finish!