Finals

WOD 1A

*Choose which athlete goes for each lift.

6 Min Cap

0-3:00 mins
Athlete 1 – 2RM Hang Snatch

3:00-6:00 mins
Athlete 2 – 2RM Hang Clean

Rest exactly 1:00…

WOD 1B – “DT LADDER”

*Both athletes work through reps in any order using one barbell only.

RX (70/50kg)
Scaled (50/35kg)

7 Minute AMRAP

9 Deadlifts + 6 Hang Cleans + 3 Shoulder To Overhead
12 Deadlifts + 9 Hang Cleans + 6 Shoulder To Overhead
15 Deadlifts + 12 Hang Cleans + 9 Shoulder To Overhead

And so on…plus 3 reps of each exercise per round!

WOD 2 – ‘FLEXY FIFTY’

11 Minute Cap

For Time

Elite

50 Sec Ring L-Sit Hold (Accumulated)
50 HSPU
50 TTB
50 Alternating Weighted Pistols (20/10kg)
50 Synchro Up-Downs
50 Sec Ring L-Sit Hold (Accumulated)

Scaled

50 Sec Ring Tuck Hold (Accumulated)
50 Hand Release Push Ups
50 Hanging Knee Raises
50 Alternating Overhead Weighted Lunges (20/15kg)
50 Synchro Up-Downs
50 Sec Ring Tuck Hold (Accumulated)

WOD 3 – “DOUBLE UP FRAN”

8 Minute AMRAP

40 C2B Pull Ups (m) / pull ups (f)  

30 Thrusters (60/40kg)

30 C2B Pull Ups (m) / pull ups (f)

20 Thrusters (60/40kg)

20 C2B Pull Ups (m) / pull ups (f)

10 Thrusters (60/40kg)

In Remaining Time

Max Reps – Double Unders  (*Partner must hold barbell (60/40kg) above head for DU reps to count)

Scaled Pull Ups (m)/ Ring Rows (f), Thrusters (45/30kg)

SEMI FINAL – “AMANDALAND”

For Time

8 Minute Cap

Elite

21-15-9-3

Ring Muscle Up (m) / Ring C2R Pull Up (f)

Squat Snatch @ 70/50kg

Scaled

21-15-9-3

Ring C2R Pull Up (m) / Pull Up (f)

Squat Snatch @ 50/30kg

FINAL – “CHIPZILLA”

For Time

15 Minute Cap

Elite

700/500m Row

60 Heavy WBS (15/9kg)

50/40m HSW (5 x 10m Unbroken (m) / 8 x 5m Unbroken (f))

40/30 Cal Bike

30 Burpee BJO (24/20”)

20 D-Ball To Shoulder (10m Carry every 5 reps) (60/40kg)

10 Legless Rope Climbs (m) / Rope Climbs (f)

Scaled

700/500m Row

60 WBS (9/7kg)

50/40m Weighted Bear Walk – 5 x 10m Unbroken (20/15kg)

40/30 Cal Bike

30 Burpee BJO (24/20”)

20 D-Ball To Shoulder (10m Carry every 5 reps) (50/30kg)

10 Rope Climbs (m) / Floor To Standing (f)

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