Event Schedule

May 20th, 2017
9:00 AM
601 Airport Rd Greenville, South Carolina 29607

• Athletes must be present and Signed In by 8:30 AM

Workout Description

wod 1a

“Kapow”

6 mins to establish max weight Curtis P complex which consist of the following movements:
hang squat clean+front rack lunge+front rack lunge+shoulder to overhead

wod 1b

6 mins to establish 5rm hang clean

The details: score equals total weight moved per team

Floater wod one-“fly like a hero”

max stand and broad jump.

The details: Distance jumped will determine points.
3 attempts per athlete.

wod 2

“Boom”

amrap 5:00

Rx
100 pistols
50 hspu
amrap muscle ups w/remainder of time.

Scaled
amrap 5
80 goblet lunge 35/20
40 hspu w/two abmats or 80 hrpu option.
amrap pullups w/remainder of time.

The details:Split the load up anyway that you wish. You must tag off when switching. Score equals total reps.

floater wod two-

“Bonk”

2 min max rep wallball rx 30/20-scaled 20/16

The details:1 min per athlete-split the time anyway you wish. You must tag off when switching. Score equals total reps.

wod 3

“Splat”

amrap 13

Rx
Max rounds alternating work
15 kbs 70/53
15 burpees to two plates
15 ghdsu
200m tandem run-every one hundred meters equals 1 rep.

Scaled
amrap 13
Max rounds alternating work
15 kbs 35/20
15 burpees to a plate
15 bf sit-ups w/abmat
200m tandem run

The details : Partner A will perform 15 kbs, 15 burpees and 15 ghdsu/bfsu then both will run 200m. Both must return inside before starting the following round. The next round partner B will perform 15 kbs, 15 burpees and 15 ghdsu/bfsu then both will run 200m. Both must return inside then partner A will go, then partner B, etc. Every one hundred meters will count as a rep.
Score equals total reps.