5-26
Comp day! Didn’t weigh today because I ate some carbs last night hehehe.
Okay so there were 5 workouts and we could put players wherever we wanted.
WOD 1 – “LONG WAY BACK”
Format: 4 Players
Style: Run Alone – Share Reps, 1 Player at a Time
Score: For Time
• Player 1 – 400m Run
• 120 Alt DB Snatches (all players share reps)
• Player 2 – 400m Run
• 120 Alt Rev DB Goblet Lunges (all players share reps)
• Player 3 – 400m Run
• 20 Rope Climbs (all players share reps)
• Player 4 – 400m Run (Sprint Finish)
All Teammates: Overhead Plate Hold until runner returns
Weights: DB 53/35 lb | Plate 45/35 lb
I was the third player to run and I did a lot of the rope climbs for our team as that is one of my strengths.
WOD 2 – “KINGS & QUEENS”
Format: 2 Players (Male/Female) – Take Turns
Style: Increasing Weights Across All 3 Lifts
Lifts: Snatch – Clean – Deadlift
• 1 attempt at each weight
• If you fail, move to the next lift
• Points per successful lift
• Finish strong with max reps on final lift
Divisions: RX | Scaled
Score: Points
I did not participate in this WOD because my snatch is not great lol.
WOD 3 – “GYMNASTY VOYAGE”
Format: 7 Players – 1 Player Works at a Time
Style: AMRAP 15
Minute 1:
• 14 Wall Balls (20/14 lb)
• Max Box Jumps (24/20)
Minute 2:
• 12 Toes-to-Bar
• Max Kettlebell Swings (53/35 lb)
Minute 3:
• 10 Burpees
• Max Pull-Ups
Divisions: 3 RX | 3 Scaled | 1 Masters
Score: Max Reps as a Team
WOD 4 – “SYNCS & SOLOS”
Format: 3 Players – 2 Synco + 1 Solo at all times
Rotation: Players rotate off bike after each round
AMRAP 9 (on a 3-minute clock)
2 Synco Players:
• 12 DB Hang Cleans
• 9 DB Push Press
• 6 DB Thrusters
1 Solo Player: Max Cal Bike
Rest 1 minute between rounds
Divisions: 1 RX | 1 Scaled | 1 Masters
Score: Time
I did a 25lb dumbbell.
WOD 5 – “DEAD WEIGHT”
Format: 5 Players – 3 Minutes Per Player at Each Weight
Style: AMRAP 15
Bear Complex Ladder
45/65 – 65/95 – 75/115 – 95/135 – 105/155
1 Bear Complex Rep =
Power Clean → Front Squat → Push Press (to back rack) → Back Squat → Push Press (to front rack) → Reset to floor
Divisions: Any Mix
Score: Max Reps per Team
I did the 4th stage complex weight for this one! Super fun but got hard fast!
The competition was super fun! At the end of the day a few of the coaches ended up tossing score cards and wanted it to be about local gyms getting together and having fun so we did too. Can’t wait to go to the next one, I had a blast! Sore from driving though
. Oh and I ate like shit after hahaha. Fun day was had for all!
.
. I’m feeling solid and the cut feels like it’s going well! 
