Red Dirt In-house Comp

WOD 1

1200m Row
Each member rows 300m
Then
12 Rounds
4 HSPU (8 Push-ups/8 Push ups on ab mat)
8 Chest to bar pull-ups (Pull-ups/12 Ring rows)
12 Air squats

Team Members go round for round

WOD 2

For max load moved:
On a rolling clock you will have 4mins to complete a heavy lift. One athlete per lift. You will have a 30sec free time to change over between Snatch and Jerk.

1RM Clean
1RM Snatch
1RM Jerk
1RM Front Squat

WOD 3

For reps:
M/F Partners: On a rolling clock, partners must choose which two exercises they will be completing. Once one pair have completed their 2min max effort. The others must be tagged in to commence their 2mins worth of work.

2min Max Front Squats 40/25kg – Synco hit bottom together full ext together (Scaling-Less weight)
2min Max Cal on Rower – Partner must have bar in front rack
2min Max Toes to bar – Partner must dead hang on bar for reps to count (Scaling-Knee raises)
2min Max Syncro Burpees over bar – Chest has to hit same time.

WOD 4

For time:

One person working at a time, all team members met remain on the start mat and be tagged in and out to complete reps.

200 Double Unders or 500 Single skips
100 Wall Balls 9/7kg (Less weight/less height)
80 Dumbbell Snatches 22.5/15kg (less weight)
60 Box jump overs 20″ (Step overs)
40 Power cleans 80/60kg (less weight)
20 Muscle ups (C2B/Pull-ups/Burpee pull ups)