WODAHOLIC 2014 WOD list

Wodaholic 2014 WOD list

WOD 1

Rowing and Swinging

6 minute AMRAP

Minute 1 – Max row for distance

Minute 2 – max kb swing for reps

Minute 3 – max row for distance

Minute 4 – max kb swing for reps

Minute 5 – max row for distance

Minute 6 – max kb swing for reps

*kb weight – Rx 52/35, Scaled 35/22, beginner 35/22, masters 35/22

**must control Rower handle to rest position, and must have control of the kb after your final rep each round

WOD 2

James Complex Ladder

As Fast as Possible

7 min Cap

7 – James complexes (rx 95/65, Sc/Mast. 65/45, Beg. 55/35 )

5 – James Complexes (rx 115/75, Sc/Mast. 75/55, Beg. 65/45)

3 James Complexes (Rx 135/95, Sc/Mast. 95/65, Beg. 75/55)

*The James complex:

Rx = burpee -> Power Clean -> Front Squat -> Press to back -> back squat

From the Back Squat, the bar can be pressed back to the front or dropped

Scaled/Beg/Masters = Burpee -> Power Clean -> Front Squat -> Press

From the final press, the bar can be dropped from the rack if needed

WOD 3

The Chipper

2 rounds - 10 Min Cap

10 Deadlifts (Rx 185/135, Sc/Mast. 135/95, Beg. 95/65)

5 Burpee Bar Hop overs (Rx must leave the ground with 2 feet at the same time)

10 Foot Dumbbell Bear Crawl (rx 50/35, Sc/Mast 35/20, Beg 20/15)

10 Dumbbell Thrusters (rx 50/35, Sc/Mast 35/20, Beg 20/15)

5 Knee 2 Elbow/Pull up combos (RX only – Sc/Mast/Beg Pullup only*)

round 1 = 200 Meter Plate Carry (RX 25/15, Sc/Mast 15/10, Beg no weight)

Round 2 = Max Jump rope (2 points for Doubles or 1 point for singles)

*Pullups - Scaled/Mast. May use a band if needed, Beg. May use a box/band

****** WODS are subject to Change *****