This week we have been doing the Fittest Games WOD’s from the Pro division. Everything has been modified to your ability of course.
The only different workout will be Friday’s, as we have completed all of them. My favorite to watch was the squat and burpee one.
Pro WOD 1 : Snatch + Heavy Rope
3 rounds for time:-
-25 Power Snatch @ 75/55#25
-Heavy Rope Single Unders
Explanation : Go Fast
PRO WOD 2: KB + Farmer
-15, 12, 9: Dual KB Shoulder to Overhead @ 32/20Kg
-80’, 100’, 120’: Dual Farmer Carry @ 140/90#
Athlete will perform 15 dual kettlebell shoulder to overhead. Athlete will then place kettlbells on the ground and pick up both farmer bars and walk down 40’ and back 40’. The athlete may only advance forward if both bars are being carried off of the ground (no dragging). At the turnaround, the bars must be placed on the ground, the athlete must turn around, pick the handles back up and return to their workstation.
They will then continue through the workout with 12 shoulder to overhead followed by a 100’ farmer carry followed by 9 shoulder to overhead and a 120’ farmer carry.
WOD 3: 2-position Snatch Ladder
For max weight:
105, 110, 115, 120, 125, 130, 135, 140, 145, 150
165, 175, 185, 195, 205, 215, 225, 235, 245, 255
Each athlete will have 45 seconds to perform a snatch followed by a hang snatch from above the knee.
For an athlete to successfully complete each bar, they MUST complete one snatch with the bar starting on the ground and then, WITHOUT dropping the bar and WITHOUT letting the bar pass below the knee, they must then perform a hang snatch. Both the snatch and the hang snatch will not count until the athlete has reached full hip and knee lockout (stand up), demonstrated control and has received the judge’s OK.
If an athlete misses on any bar, they may attempt that bar as many times as they want in the 45 seconds. For the bar to be completed, the hang snatch must be finished within the 45 second time frame. If an athlete misses a bar and does not wish to attempt again, they may perform AMRAP cleans (any kind) with the remaining time (these will be used for tiebreaks).
There will be 15-second transitions between bars.
WOD 4: 20RM + Burpees
20-RM Back Squat @ 300/200#
50 Burpees to plate for time.
A clock will be set to “BEEP” every 9 seconds for 20 reps (3 total minutes). Athletes must perform 1 back squat every 9 seconds in order to continue on. If an athlete does not complete their squat in the 9-second window, they must stop squatting and may not start over or join back in. They are done with Part A of the workout and will wait for Part B to begin. If an athlete misses their squat due to insufficient depth (not below parallel) they may attempt another squat, but must achieve full lockout (standing position) within the 9-second window. If the bar comes off the back at any point, the athlete is done with their set and will wait for Part B to begin.
Once 3 minutes have passed, the athletes will then immediately begin 50 burpees for time. At the end of every 10 reps, the athlete must advance the plate forward into the next position (approximately 1 foot) in order to start on the next set of 10 burpees.
WOD 5 : AMRAP Perfection
5 minute AMRAP:
-3 HSPU, 1 MU, 3 HSPU, 2 MU, 3 HSPU, 3 MU, 3 HSPU, 4 MU, 3 HSPU, 5 MU…
-5 HSPU, 1 MU, 5 HSPU, 2 MU, 5 HSPU, 3 MU, 5 HSPU, 4 MU, 5 HSPU, 5 MU…
Males and females will respectively perform a “buy-in” of 5/3 handstand pushups per round. The first round will finish with 1 muscle-up. The HSPU buy-in will remain the same, while the MU will increase each round by 1. The athletes will advance as far as they can in the ladder until the 5-minute time cap.
*ALL MUSCLE-UPS MUST BE UNBROKEN. If an athlete comes off the rings in the middle of a set for any reason, their workout is over. HSPU do not have to be unbroken. Athletes may rest for as long as they would like/need before they begin their MU, but once the set of MU has begun, it must be completed without the athlete coming off of the rings.
100 Double Unders ( Top 10)
20 Wall Ball 30/20 (Top 9)
20 Swings 32/24 ( Top 8)
20 Pistols (Top 7)
20 Deadlifts 275/185 ( Top 6)
Stand on Box ( Top 5)
Chest to Bar Pull Ups
95/65 – 135/95 – 185/135
This is a musical WOD Finale. Each new movement eliminates an athlete until we have a top 5 and then the final begins.
A1. GHD 3.15
A2. Good Morning 3×10
High Bar down
Low bar back
Rest b/w lines