WODs

Competition General Notes for Athletes

Visit http://wodamania.com/blog to view the most up to date competition notes for athletes.

Reminder the Sprint Series is Co-ed.

WOD 1
20 WB – RX & Masters Male/Female (20/14), Scaled (14/10), Beginners (10/8)
20 BJO – RX, Masters, Scaled (24/20), Beginners (Box Step Ups)
Max Cal Row

WOD 2 
5 Bar MU – RX & Masters Male/Female (MU/CTB), Scaled (PU/PU), Beginners (Push Ups/Push Ups)
5 PSN – RX (135/95), Masters (135/75), Scaled (95/65), Beginners (65/35)
5 DL – Same weight as above*
*Each partner must complete one complete round of 5/5/5 before second partner begins.

WOD 3
50 KB Goblet Thrusters – RX & Masters Male/Female (70/53), Scaled (44/35), Beginners (35/25)
50 Russian KB Swings – Same weight as above 
50 Burpees

WOD 4
100ft Sled Push – RX & Masters Male/Female (180/135*), Scaled (135/90*), Beginners (90/45*) 
Max Dubs
*Weight listed is weight of plates plus weight of sled.