Huffin’ for the Stuffin’ WODs

WOD 1

For Time:

Cash in: 50 Plate G2OH Synchro

5 RFT: 
30 Double Unders
5 Synchro Burpees to Plate
5 Pull Ups 
5 Synchro Burpees to Plate 

Buy Out: 50 Plate G2OH Syncro

Time Cap: 15 minutes

Weights & Standards

Intermediate:
Men: 45lb plate
Women: 25lb plate

Scaled:
60 singles/jumping p.u.
Men: 25lb plate
Women:10lb plate

Masters:
60 Single unders
Men: 35lb plate
Women:15lb plate

On 3, 2, 1 GO! All 3 athletes must complete 50 G2OH, then move on to the 5 rounds. Athlete A will do their 30 double unders, then all 3 athletes will complete 5 synchro burpees to plate. Then Athlete B will complete 5 pull ups, then again all 3 must complete synchro burpees again. Athletes can switch up movements however they want, BUT one athlete cannot 2 the same movement for 2 rounds in a row. (ex: if A does double unders in round 1, they cannot start with double unders for round 2. Someone else will have to complete them before they can do them again). Athletes will continue this for 5 rounds and then finish with 50 synchro G2OH.

movement Standards

coming soon

WOD 2

AMRAP 12

20 wallballs
8 Front squats synchro
20 wallballs
8 Shoulder to OH synchro
20 wallballs
8 thrusters synchro

*All barbell movements are synchro with 2 athletes*

Weights

Intermediate:
Men: 20lb WB/125lb BB
Women: 14lb WB/85lb BB

Scaled:
Men: 14lb WB/85lb BB
Women: 10lb WB/55lb BB

Masters:
Men: 20lb WB/95lb BB
Women: 14lb WB/65lb BB

On 3, 2, 1, GO! 1 athlete will complete 20 wallballs, then 2 athletes will complete 8 synchro front squats. Once completed, any athlete will complete wallballs again. Then 2 athletes will complete 8 shoulder to OH and so on moving down the list for 12 minutes. Athletes can split it up however they want. EX: Someone can wallball the whole time while 2 others just do barbell movements. 

WOD 3

12 min Chipper Race: 

Box Jump Overs
single DB hang cleans
sit ups 
Max cal row

Intermediate: 90 reps (30 reps each person)
Scaled & Masters: 75 reps (25 each person)

One athlete must be on the rower the whole time and each partner must complete 25 reps of the chipper before moving on to the next movement.

Score 1: Time to finish the chipper
Score 2: Max cals on the rower

Weights

Intermediate:
Men: 50lb Db & 24in box
Women: 35lb Db & 20in box

Scaled:
Men: 35lb Db & 20 in box (step over allowed)
Women: 20lb Db & 20in box (step over allowed

Masters:
Men: 40lb Db & 20in box
Women: 30lb Db & 20in box

On 3, 2, 1, GO! One athlete will start on the rower, while the next athlete starts their 25 box jump overs. Once 25 is complete, the next athlete will complete their 25 BJO, and then the third. Athletes will have to hop on and off the rower to switch out while its their turn to complete 25 reps. Once all BJO are complete, athletes will move to DB Hang cleans, and then to sit ups. Once all reps of each movement are done, athletes will continue to row for the remaining time of the 12 minutes to get as many calories as possible. 

WOD 4 Floater

coming soon