WOD #1 –“Broomstick Total”
Each team member will pick one lift to find their 3 RM for the day
Hang Power Snatch
Hang Squat Snatch
Hang Power Clean
Hang Squat Clean
Beforehand, the team decides which athletes wants to complete which lift. Each athlete completes one movement, not all three (such as Jane will be our “hang power snatch” athlete.
At the call of 3-2-1 Go, the first athlete is up – and onto the HPS.
This athlete has 4:00 to find their best heavy lift, and can take as many attempts as they would like to in the 4:00 window. Their best lift inside so will count towards the team total.
At the 4:00 mark on the clock, we transition to the second athlete, who will be completing the Hang Squat Snatch. Same system applies here… 4:00 to find their best hang squat snatch
Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks. Sum of the best lifts at all Four movements is your team score for workout #1
If you have 2 females and 2 males no scores will be adjusted. If you have 3 females you will get #75 added to your total.
WOD #2- “Race Through The Cobwebs”
14 Step ups (20 inch box, 35/53 in goblet position)
14 Alt db Snatch (35/25)
21 Wall Balls
14 Alt db snatch
14 Step ups
Relay style. Athlete one goes through all three stations, then tags in athlete 2, until the last person completes the work and sprints back to the finish.
WOD #3 “Haunted Thrusters”
7 min amrap
M/F pair M/F pair
10 Synchro thrusters (Male 1/Female 1)
8 Synchro burpees (Male 2/Female 2)
Rest 7-8 Rest
8-11
Max cals on rower (MM)
11-12 Rest
12-15
Max cals on rower (FF)
During the 7 min AMRAP all four athletes will be working at the same time. Once the Thrusters and Burpees are complete by each pair they will switch and complete the next set. Going for a total of 7 minutes. During the Row each time will have one rower. First MM teams on then FF teams. There will be 3 scores on this workout. Total Reps during the AMRAP, then Total reps for Men on the rower and Total reps for Females on the rower.