Huffin’ for the Stuffin’ WODs
WOD 1
“Turkey Trotter”
For Time: 12 MIN CAP
Each Athlete must perform one set of each in the order listed:
Alt. DB Snatch
40 - 30 - 20
Wall Walks
3 - 6 - 9
Double Unders (single unders x2)
60 - 40 - 20
Wall Walks
3 - 6 - 9
Alt. DB Snatch
40 - 30 - 20
Intermediate: 50#/35# - Full wall walks - Double Unders
Scaled: 40#/25# - Scaled wall walks - single unders (120-80-40)
Novice: 35#/15# - DB Shoulder to Overhead - single unders (90-60-30)
Workout Flow
3, 2, 1, GO! Athlete A starts by completing 40 alternating Db Snatches then Athlete B may pick up their db to complete their 30, and same for Athlete C to complete their 20. The db must be on the ground before the next athlete can pick up their db (do not drop the db from overheard when you are on the last rep - this will be a no rep). Once the Db snatches are complete, whoever is completing the 3 wall walks may begin, once they complete 3 and finish with their chest and thighs on the ground, the next athlete may hop in and start their 6 reps and same for the set of 9. Once all wall walks are complete, 60 DUs (120 SU) begin (jump rope stays on the ground until wall walker is fully back on the ground. Once the first set of jump ropes are complete and the jump rope is on the ground, the next athlete may grab their jump rope to complete their set, and then same for the 3rd set. And then continue this until the next set of wall walks and db snatches are complete.
Standards
DB Snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead with elbow, knees and hips fully extended. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground at the same time. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is.
Wall Walks
Wall Walks: Athletes must start and finish each rep with thighs and chest on the ground, both hands must be touching the starting line (55” women, 60” men). Both feet must be off the ground before the hands can move. Any part of both hands must make contact with the tape line on the ground (10in from wall) before walking hands back to starting position. Feet must remain on the wall until both hands are touching the start tape line.
Scaled Wall Walks: Athletes must start and finish each rep with thighs and chest on the ground, both hands in front of the starting position line (55” female, 60” male). Both feet must be off the ground and on the wall before hands move. Both hands must move behind the second line (10 inches) with no part of the hand touching the line. Hands must return to the starting position before feet come off the wall.
DB Shoulder to Overhead: Db will start at the shoulders and will be lifted over head by either a strict press, push press, or push jerk. Rep is complete when both Dbs are overhead with elbows, knees, and hips at full extension.
Double unders/single unders: rope must pass under the feet twice. Rope must spin forward for the rep to count. Only successful attempts are counted. For single unders, rope must pass under the feet once.
WOD 2
“Stuffin smasher”
AMRAP 15
5 synchro burpees (all 3 athletes)
30 deadlifts
5 synchro burpees
6 cleans
Intermediate:
W - Start at 85#, increase by 10# each round
M - Start at 120#, increase by 15# each round
Scaled:
W - Start at 65#, increase by 10# each round
M - Start at 95#, increase by 15# each round
Novice
W -Start at 35#, increase by 5# each round
M- Start at 65#, increase by 10# each round
Workout Flow
On 3,2,1, go! All 3 athletes must perform 5 synchronized burpees. Once completed, any athlete may start on the deadlifts. Athletes may switch as needed. Once 30 deadlifts are complete, perform another 5 synchro burpees. Once complete, any athlete may begin on the cleans (switch a needed). Once all 6 cleans are completed (1 full round is complete) you must then add weight to the bar! Adding weight during a round is prohibited. The person on the barbell must always face the rig, if not, it will be a no rep. A tie break time will be recorded after the 4th round.
Standards
Burpees
Synchro Burpees: Synchro happens at the bottom and top position of the burpee. This means all athletes must have thighs and chest touching the ground at the same time and all athletes must reach full extension at the top of each burpee at the same time. One athlete may wait in either position for the other athletes to arrive at that position at any time. One rep starts in the bottom position and finishes in the full extension top position. Synchro clap at the top position is required. Novice/scaled: Athletes can jump or step back and jump or step in.
Deadlift
Barbell starts on the ground and must be lifted in one motion with the athlete standing tall with knees and hips extended with shoulders behind the bar.
Cleans
Barbell starts on the ground. Athletes will clean the bar up in one fluid motion to the shoulders. No stopping at the hips (hang clean). Rep is credited once athletes hips and knees are fully extended with the bar on the shoulders and elbows clearly in front of the bar. The bar must be settled on the ground before picking it up for the next rep. Power clean and/or squat clean is allowed.
WOD 3
“The gravy burner”
E2MOM 8min
Every 2 minutes:
Athlete 1: Row
Athelte 2: Farmer Carry
Athlete 3 is completing max reps:
Min 1- 2: Max Pull ups
Min 3-4: Max Box Jump Overs
Min 4-6: Max DB Thrusters
Min 7-8: Max Toes to Bar
Switch at any time, no minimum work required
Score 1 - Total Calories Rowed
Score 2 - Total Reps
Workout Flow
On 3,2,1, go! Each Athlete starts at a movement. Athlete 1 starts on the row, 2 on the farmers carry and 3 on max reps portion. The max reps portion is only to be completed while partner 2 is holding the farmer carry weights. If they put them down, the other movement must stop, but the rower can row the whole time. Athletes may switch at any point! For example, athlete 2 (farmer carry) and athlete 3 (pull ups) can switch as many times as they want during the two minutes. No minimum work required. For example, if someone can't do pull ups, they are allowed to row the whole time! Same rules go forward for the following movements. Score 1 will be total calories on the rower. Score 2 will be total reps completed over the 8 minutes of the max reps portion.
Standards
Pull Ups
RX:
Kipping and/or strict pull ups allowed. No butterfly pull ups! Overhand grip only. Each rep must start each set from a fully extended dead hang position and the chin must clearly go above the bar for each rep to count.
Scaled:
Jumping pull ups. The height will be measured by your tallest athlete and the bar must be 6 inches from the top of their head to the bar. Arms must be fully extended before attempting next rep. The rep is credited when the athletes chin is over the bar.
Novice:
Ring Rows. Rings will be set 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape. The arms start extended and the rep is complete when the rings finish at the chest.
Box Jump Overs: 2 feet take off is required, step down is required. Both feet must touch the top of the box for the rep to count, jumping completely over the box is not permitted. No other part of the body may touch the box at any point in time. Missed reps do not have to go back to previous side of the box, athletes may continue from either side in the case of a no-rep. Full extension at the top of the box is not required.
Box Step Overs: Both feet must touch the top of the box and both feet must touch the floor on the other side before the next rep.
Row: The athlete may begin the workout seated in the rower but may not grab the handle until the call of go. (The next athlete to go must not be seated until the prior athlete begins their box jumps). The monitor must be set to zero at the start. Damper can be set to the athletes preference.
Toes to Bar: Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.
Hanging Knee Raises: Novice athletes and Masters may perform hanging knee-raises. Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the knees are above the hips.
DB Thruster
RX/Scaled:
DB Must be cleaned up to the shoulders. Squat clean is allowed! The crease of the athlete’s hip must clearly pass below the knees in the bottom position of the squat. The rep is credited when the DB is directly overhead with elbows, hips, and knees fully extended. A front squat followed by a press is not allowed. If DB is dropped from overhead, you will receive a NO REP!
Novice:
DB Goblet Squat to be performed. DB brought to the chest. Squat clean is allowed! The crease of the athlete’s hip must clearly pass below the knees in the bottom position of the squat. The rep is credited when the athletes knees and hips are fully extended.
WOD 4 Floater
“turkey droppings”
For time (or As much weight as possible) 4 min cap
Sandbag carry (all different weights)
Step 1: All athletes start on mat on Side 1
Step 2: All 3 will run 30m to the end of the cone, then 30m back finishing on the opposite side
Step 3: Everyone pick up a sandbag (or several) grab their own or work together
Step 4: On your own terms, with the sand bag, run back 30m down and back to the other side
Step 5: Drop off the sand bag, nothing hanging off the mat!
Step 6: Repeat until 4 mins is up OR all sandbags are gone
Athletes don’t have to wait for each other!