Date February 6, 2016
Co-ed teams of 2 for both intermediate and advanced divisions
WODs will be released prior to the competition (spaces will sell out though so don’t wait too long to register)
3 workouts
“LOVE IS A BATTLE FIELD”
WOD #1
Advanced
21-15-9
OHS 135/95
Chest to Bar Pull Ups
*Row for Cal. CAL=1 Sec off Time
*Each Partner Must Complete a Round
P1 21/21 Rd, P2 Rows
P2 21/21 Rd, P1 Rows
P1 15/15 Rd, P2 Rows
P2 15/15 Rd, P1 Rows
P1 9/9 Rd, P2 Rows
P2 9/9 Rd, P2 Rows
WOD #1
Intermediate
21-15-9
OHS 95/65
Pull Ups
*Row for Cal. CAL=1 Sec off Time
*Each Partner Must Complete a Round
P1 21/21 Rd, P2 Rows
P2 21/21 Rd, P1 Rows
P1 15/15 Rd, P2 Rows
P2 15/15 Rd, P1 Rows
P1 9/9 Rd, P2 Rows
P2 9/9 Rd, P2 Rows
WOD #2
“The Heartbreaker Complex”
2 Deadlifts, 2 Hang Cleans (Power/Full), 2 Front Squats, 1 Push Jerk/Split Jerk
WOD #3
“We Are Never, Ever, Ever, Getting back together. Like, Ever.”
Advanced
*Monster Mash Style*
With a running clock.
0:00
70 Deadlift 275/185
70 Burpee Box Jumps 30/24
*8 Minute Time Cap, 1 Partner Works, 1 Partner Rests.
10:00
8 Minute AMRAP:
10 Toes 2 Bar
10 Shoulder to Overhead 155/105
50 Double Unders
*P1 Does 1RD, P2 Rests.
20:00
2 Rounds for time:
20 Cal Bike
20 Front Squat 185/125
*10 Minute Time Cap, P1 Does 1 RD, P2 Rests
Intermediate
*Monster Mash Style*
With a running clock.
0:00
70 Deadlift 225/155
70 Burpee Box Jumps 24/20
*8 Minute Time Cap, 1 Partner Works, 1 Partner Rests.
10:00
8 Minute AMRAP:
10 Toes 2 Bar
10 Shoulder 2 Overhead 115/75
100 Single Unders
*P1 Does 1RD, P2 Rests.
20:00
2 Rounds for time:
20 Cal Bike
20 Front Squat 135/95
*10 Minute Time Cap, P1 Does 1 RD, P2 Rests
“Quit Playing Games with My Heart(Legs)”
Floater WOD:
Advanced:
Each Partner Completes a Round
For Time:
20 Alternating Dumbell Snatch 45/30
50m Sled Push 3/2 Plates
Intermediate:
Each Partner Completes a Round
For Time:
20 Alternating Dumbell Snatch 30/20
50m Sled Push 2/1 Plates
REGISTER HERE: https://outliercrossfit.frontdeskhq.com/courses
As a general guideline, intermediate/advanced athletes should be able to do the following:
Intermediate
Pull ups
Thrusters 95/65
Deadlift 225/155
Overhead Squats 95/65
Power Clean 135/95
Single Under jump rope
Shoulder to Overhead 115/75
Box Jump 24/20
Wallballs 20/14
Russian Kettlebell Swings 53/35
Advanced
Overhead Squat 135/95
Shoulder to Overhead 155/105
Power clean 185/115
Double unders
Chest to bar pullups
Thrusters 135/95
Front squat 185/125
Toes to Bar
70/53 Russian Kettle Bell Swings