2012 Summer Games

Rx Individuals - Male

• WOD 1

  Row 250m
  KB Carry 52 yards (53/35)
  20 KB Clean and Jerks (single arm)
  Zercher Carry 26 yards at 115/75
  perform 20 Zercher squats.
  Zercher Carry 26 yards
  20 bar facing/over bar Burpees. (8 minute cap)

• WOD 2

  5k Run

• WOD 3

  2 Min AMRAP of Hang Squat Clean to Thruster at 135/95

• WOD 4

  Snatch/Clean Ladder:
  Every 30 seconds, complete 1 snatch and 1 clean at increasing weight barbells.
  Snatch counted as 2 points, clean counted as 1 point. Total of 3 points per station.
  Highest Point Total won the workout.

• WOD 5

  3 Rounds:
  50 Double Unders
  10 yards of right arm, KB OH Lunges (53/35)
  10 yards of left arm, KB OH Lunges (53/35)
  400m Run
  15 Min Cap

• WOD 6/Final

  20/10 Clapping Pushups
  50 Yard Run
  Sled Push 50 Yards
  30 Barbell Shoulder to Overhead (155/115)
  50 Yard sled push to finish.
  Sled Weights approximately: 185/115

Scaled Individuals - Male

• WOD 1

  Row 250m KB Carry 52 yards (53/35) 20 American Swings (53/35), Zercher Carry 26 yards at 95/65 perform 20 Zercher squats. Zercher Carry 26 yards 20 bar facing/over bar Burpees. (8 minute cap)

• WOD 2

  5k Run

• WOD 3

  2 Min AMRAP of Hang Squat Clean to Thruster (95/65)

• WOD 4

  Snatch/Clean Ladder: Every 30 seconds, complete 1 snatch and 1 clean at increasing weight barbells. Snatch counted as 2 points, clean counted as 1 point. Total of 3 points per station. Highest Point Total won the workout.

• WOD 5

  3 Rounds of 10 D/U (or 50 singles—must declare which prior to start), 10 yards out and back of OH lunges (25/10 plate), 400m run. (15 minute cap)

Rx Teams - Male

• WOD 1

  5k partner run – the last .8 miles teammates carry a 45/25 plate to the finish.(One teammate carried, they could alternate)

• WOD 2

  For Time:
  40 Deadlifts (225/155), run to the other side of the field, 40 KB Swings (53/35), run back, 20 deadlifts, run back, 20 KB swings, run back, 10 Deadlifts, run back 10 KB Swings.Both team members run together.(12 minute cap)

• WOD 3

  For Max Reps in 2 mins:

  Teammate Assisted/Freestanding HSPU (Using your teammate to hold your legs, 1 partner does HSPU, other partner holds legs and can help pull them up).

• WOD 4

  Snatch/Clean Ladder: Every 30 seconds, complete 1 snatch and 1 clean at increasing weight barbells. Snatch counted as 2 points, clean counted as 1 point. Total of 3 points per station. Highest Point Total won the workout. Teams completed this together, same style as individuals, but could split the work.

• WOD 5

  10 MIN AMRAP: Buy in: 400m Partner Buddy Carry. In the remaining time, 1 person completes 10 1 arm KB thrusters (53/35, all with one arm), then 10 Burpees, while partner is rowing for calories. Each Calorie and each rep are counted together for a total score.

• WOD 6/Final

  For Time:
  50 yard teammate wheelbarrow walk, 50 yard sled push, 40 reps of Ground to Overhead (155/115), then 50 yard sled push back.