Battle for the Mountain 4 WODs
WOD 1: Partner D.T.
10 RFT of
9 Hang Power Cleans
6 Push Jerk
Masters (50-59) 95/65 (60+) 75/55
At the start of the wod, partner A begins and completes a whole round of D.T. before switching with parter B. You may not switch until the full round of work is completed. You must tag your partner to switch. Workout is complete when a total of 5 rounds each have been performed by each partner, a total of 10 rounds. Score is time it takes to complete the 10 rounds.
Time Cap: 15 min
WOD 2: Tuck and Throw
12 min AMRAP of:
30 Wall Balls 20/14 10’
Rx: As written
Intermediate: 1 mat HSPU
Beginner: 14/10 to 9’ target, Knee Raises, S2OH 75/55
Masters: (50-59) 20/14 9’, Knee Raises, S2OH 75/55 (60+) 14/10 9’, Knee Raises, 65/45
At the start of the wod, partner A will begin with the set of 30 wall balls. Partners may switch at any time during the event, splitting the work up however needed between the two partners. A physical tag must be performed to show the switch between the athletes. Once the Wall Balls are completed, the team will make their way to their one designated bar on the pull up rig. Each team will only be allowed one bar for both athletes. After completion, teams will move to their designated wall, or bar, for their HSPU or S2OH. Again one wall space or one bar per team.(Event Tiebreaker: Time it takes to complete 1st Round)
Score is total reps completed in the given time.
WOD 3: Row and Go
Part A) In relay style each partner will complete two rounds of:
50 Double Unders
Rx: as written
Intemediate: 250m Row, SU or DU
Beginner: 200m Row, 50 SU
Masters: (50-59) 250m Row, SU or DU (60+) 250m Row, 50 SU
At the beginning of the event, partner A will begin on the rower for their first row. Once completed, they will move to their jump rope and complete their prescribed amount of jump rope movements. After completion, they must physically tag partner B, who may be seated at the rower waiting to start their first round. After each partner has completed two rounds, they will move immediately onto part B.
30 C2B Pull Ups (total)
21 Syncro Bar Facing Burpees (total)
15 Power Snatch 135/95 (total)
Rx: As Written
Intemediate: Pull Ups, 115/75
Beginner: Jumping Pull Ups, 95/65
Masters: (50-59) Pull Ups, 95/65 (60+) Jumping Pull Ups, 65/45
Partners may switch when needed, but must still tag each other to switch. Each team will be given one pull up bar and one barbell for the event. The bar facing burpees must be performed together, at the same time. With both partners being down at the bottom of the burpee at the same time. And jumping over the bar at the same time. Score is total time it takes to complete parts A and B.
Time Cap: 10 min
Divisions & Specifics:
Rx (155/105, 20/14-10’, T2B, Flat mat, DU, C2B, 135/95)
Intermediate (135/95, 20/14-10’, T2B, 1 mat, 250m row, SU/DU, Pull Ups, 115/75)
Beginner (95/65, 14/10-9’, Knee Raises, S2OH 75/55, 200m row, 50 SU, 95/55)
Masters (50-59) (95/65, 20/14-9’, Knee Raises, S2OH 75/55, SU/DU, 95/65)
(60+) (75/55, 14/10-9’, Knee Raises, S2OH 65/45, 250 m Row, 50 SU, 65/45)