Heats

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Workouts

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WOD 1

barbell
Workout One, “Rogaine”
8 Mins to establish your heaviest set of:
3 Deadlifts + 2 Hang Cleans + 1 Front Squat + 1 Shoulder to Overhead

Your score is your heaviest complex completed within the eight minutes.

Complex Notes:
– Your hands must remain on the bar throughout the entire complex
– You must show control and full ROM on every rep
– Your Deadlifts must be touch and go and no pauses at the bottom
– You must reset your feet on both the Hang Cleans and Shoulder to Overhead
– You will be allowed to Hang Power or Hang Squat Clean
– You will receive credit for the squat in your 2nd Hang Squat Clean
– You will be allowed to Press, Push Press, Jerk, or Split Jerk

Tie Breaker Notes:
– Max Double Unders or Single Unders

The tie breaker must be completed inside the time cap and after your FINAL attempt. Once you start jump roping, you cannot touch the barbell again. Before the workout begins, you’ll need to tell your judge if you’ll be performing Double Unders or Single Unders. You won’t be allowed to mix the two.

Max Double Unders = worth 3 points
Max Single Unders = worth 1 point

WOD 2

prowler
Workout #2, “Hot Flashes”
4 Min AMRAP of:
10 M Prowler Push- high handles + external load
10 M Prowler Push- low handles + external load
10 Kettlebell Swings

Weights:
40-44: 140/90, 53/35
45-49: 140/90, 53/35
50-54: 90/60, 45/30
55 Plus: 60/40, 35/25

WOD 3

wall-ball-shot1
Workout #3, “Midlife Crisis”
1 Round for time of:
50 Wall Balls to target 10/9 ft
40 KB SDHPs
30 Box Jumps- step ups/downs allowed
20 Push Presses
10 Calorie Row- damper set at 5 for men and 4 for woman all ages

Weights and BJs:
40-44: 20/14, 70/53, 24/20, 95/65
45-49: 20/14, 70/53, 24/20, 95/65
50-54: 14,8, 53/35, 20/16, 75/55
55 Plus: 12,8, 35/25, 16/12, 45/30

Note:
– There’s a 10 min time cap on this workout.