5th Annual Grinch Games WODs
4 x 400 Meter relay Farmer Carry 35/26 - Each athlete will run one leg.
While one athlete is running the remainder of the team will be completing ME of the following movements. One athlete will be working at a time on these movements. The movements will be completed in order and will change when the runner returns from the 400 meters.
There will be a score for the total of the relay and total reps accumulated.
Games Style Push Ups
Box Jumps 24/20
4 x 100 Meter Relay
This will be a 100 meter sprint to hand off a baton to an athlete waiting at the 100 meter mark.
Score will be time.
5 Stations 5 Mins per station 1 minute transition
Station 1 - Max stone over shoulder. There will be 3 stones at each station 50 - 75 - 100. 2 athletes working at a time. Score will be weight x reps
Station 2 - Max Back Squat
Station 3 - Max Reps Burpee Box Over Box - 1 athlete must be hanging from bar for burpees to count.
Station 4 - Max of complex 1 power clean and 1 TNG Squat Clean
Station 5 - Each station will have 1 assault bike and 1 Rower - Score will be total cals
WOD 1 - Obstacle Course For time:
Climb over wall 5 total times as a team. Pick up worm as a team and carry to the next station (Approx 100 meters) Drag Tire with rope attachment (Approx 100 meters) Flip tire approx 50 Meters. Do the same course in reverse.
WOD 2 - Max Accumulative Team Clean and Jerk.
WOD #3 THE GRINCH
Max Load Deadlift with heaviest C&J weight of WOD 2. (The weight will be the same as your heaviest team members C&J) It will be based on weight and not reps. Deadlifts can be partner deadlifts.
At the same time deadlift is happening one member of the team will also be accumulating max effort double unders. Singles will be 3 to 1. You can switch athletes at anytime.
Rest 1 Minute
Karen - As many wall balls as possible. 20/14
Fran wrap - 21-15-9 Pull Ups and Thrusters 95/65
Rest 1 Minute
Row - Max Meters switch partners as needed.
DL - Same as the first part of the WOD. Max Load Deadlift with heaviest C&J weight of WOD 2. (The weight will be the sames as your heaviest team members C&J) It will be based on weight and not reps. Deadlifts can be partner deadlifts.