Rebuilding Warriors WODs – CrossFit and Fearless
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Rebuilding Warriors WODs

28
Nov

Rebuilding Warriors WODs

WOD #1
12 min. AMRAP
3-6-9-12-18-21….
Rx:
Deadlifts (225/185)
Wallballs (20/14)
Toes- to- Bar
Scaled:
Deadlifts (185/125)
Wallballs (20/14)
Knees- to- Hip Crease

Full reps on deadlifts will be counted at full extension. Shoulders need to be over the hips and knees. For wallballs, each rep begins with a full squat (hip crease below knee crease). Half of the ball needs to be thrown over the target to complete one rep. For toes- to- bar, each rep begins with heels behind the frontal plane and end with both toes touching the bar in unison between both hands. Both toes need to touch at the same time or it is considered a no rep.

For knees- to- hip crease, each rep will begin with full extension, heels behind the frontal plane and end with knee crease above hip crease. Attempts at toes- to- bar are also accepted as reps.

WOD #2
Thruster Ladder

Rx: Starting at 135# for men, and 95# for women, ladder will increase in weight by 20 lbs for men, 10 lbs for women. Each athlete will begin at their barbell, complete one power or squat clean and thrust barbell up to full extension. Once completed, athlete must guide the barbell down in front of them and jump over barbell to reach the next weight attempt. The ladder has 7 barbells, ending with weights 235# for men, and 155# for women. If athlete completes ladder, athlete can complete as many bar facing burpees as possible with the time remaining. Time cap to be announced!

Scaled: Starting at 75# for men and 55# for women, ladder will increase in weight by 20 lbs for men, 10 lbs for women. Each athlete will begin at their barbell, complete one power or squat clean and thrust barbell up to full extension. Once completed, athlete must guide the barbell down in front of them and jump over barbell to reach the next weight attempt. The ladder has 7 barbells, ending with weights 185# for men, and 115# for women. If athlete completes ladder, athlete can complete as many bar facing burpees as possible with the time remaining. Time cap to be announced!

Floater WOD:
Rx: Max effort flexed arm hold on the pull-up rig.
Scaled: Max effort dead hang hold on the pull-up rig.

Athletes will grab anyone with eyes and a stop watch to time them in their max effort attempt to hold onto the rig in a flexed arm position starting with their chin over the bar. Time is called when arms are to full extension in a dead hang.

For scaled, athletes will jump onto the rig and time will be called when athlete lets go.

Floater may be completed at anytime during the normal hours of the competition. Recording and score submission instruction to be announced during Athlete briefing.

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