WOD July 29, 2016 at 11:13AM
“SWAMP LEGS”
5 minute AMRAP
SQUAT CLEAN & OVERHEAD
In 5 minutes (7 minutes for teams) take the barbell from the ground, through a front squat and finish overhead in a fully locked out position. Any combination of movements is allowed as long as the bar starts from the floor, passes through a front racked squat and finishes overhead, locked out. For teams, one person must be hanging from a pull up bar in order for any reps to be completed.
RX 225/133
INT/MAS 165/103
SCL 115/73
TEAM 165/103
Wod 1B “DT”
In 5 minutes (8 minutes for teams), complete as many rounds and reps as possible of:
Deadlift, 12 reps
Hang Power Clean, 9 reps
Shoulder to overhead, 6 reps
RX 165/103
INT/MAS 135/83
SCL 95/63
TEAM 135/83
WOD 1A & 1B done within a continuous time block. At the conclusion of (or before the conclusion) of WOD 1A the athlete must strip the bar to the required weight and add clips back to the bar before starting WOD 1B. The athlete may strip the weight and rest during any point of 1A.
DEMO VIDEO WILL BE PROVIDED FOR ALL MOVEMENTS.
For teams, 1A reps may be done in any fashion/order. One person must hang from the bar in order for any reps to count. For 1B, the bar hang is continued but rounds must be alternated. One person will hang, one person will rest and one person will be on the barbell.
WOD 1C
“SWAMP SKILLS”
Teams & RX competitors will face an extra skill challenge immediately following 1B. This will be short. Not all team mates will be required to complete reps. This will not be announced until the day of the competition.
