
WORKOUT OF THE DAY
WOD
6th Annual Ballz N Chainz
Saturday December 14th
9-2 Ballz N Chainz
7 PM Dinner Kahunas
-Sign up by writing your name on the board. (By Kids Room)
-You can pay cash, card or venmo. $40 Team
-You will be in the same heat and lane every WOD.
-We need judges and helpers (move equipment, organize, etc…)
WOD 1 (10min cap)
50/40 Cal Row (P.2 Ball Hold Belly)
40 C2B Pull Ups(Gentlemen)/Pull Ups (Ladies)
30 D Ball OTS 133/88
Ball Run Across Line
Sled Pull (TBA If available)
Lift (8min cap)
Girls 1st Max Power Clean
Guys 2nd 1 Snatch/ 1 Hang Snatch (Controlled)
WOD 3 (10min cap)
I GO, YOU GO COMPLETE ROUND
30 Alt DB Snatch 55/35
5 Rope Climbs 15/13 (30/25 cal bike)
65 Double Unders (100 fat rope)
-Fat Rope and Cal Bike are RX.
-If you start a move (Double Unders/ Rope Climbs) must stay with it
WOD 4 (13min cap)
50ft Handstand Walk (75ft Crab Walk) Each
50 Toes 2 Bar
50/40 Worm Thrusters 150/133
50 Lateral OTW Burpees
50ft Handstand Walk (75ft Crab Walk) Each
-Segment HS/Crab Walks however you want
-Scaled – Knees Up, Worm Front Squats/D Ball Syncro Squats
JUDGE NOTES–
Note RX or Scaled on WOD scorecard
All reps not completed are converted to seconds
Every 5ft of HS/Crab Walk = 1 rep
Return Scorecards to table
6th Annual Ballz N Chainz
Saturday December 14th
9-2 Ballz N Chainz
7 PM Dinner Kahunas
-Sign up by writing your name on the board. (By Kids Room)
-You can pay cash, card or venmo. $40 Team
-You will be in the same heat and lane every WOD.
-We need judges and helpers (move equipment, organize, etc…)
WOD 1 (10min cap)
50/40 Cal Row (P.2 Ball Hold Belly)
40 C2B Pull Ups(Gentlemen)/Pull Ups (Ladies)
30 D Ball OTS 133/88
Ball Run Across Line
Sled Pull (TBA If available)
Lift (8min cap)
Girls 1st Max Power Clean
Guys 2nd 1 Snatch/ 1 Hang Snatch (Controlled)
WOD 3 (10min cap)
I GO, YOU GO COMPLETE ROUND
30 Alt DB Snatch 55/35
5 Rope Climbs 15/13 (30/25 cal bike)
65 Double Unders (100 fat rope)
-Fat Rope and Cal Bike are RX.
-If you start a move (Double Unders/ Rope Climbs) must stay with it
WOD 4 (13min cap)
50ft Handstand Walk (75ft Crab Walk) Each
50 Toes 2 Bar
50/40 Worm Thrusters 150/133
50 Lateral OTW Burpees
50ft Handstand Walk (75ft Crab Walk) Each
-Segment HS/Crab Walks however you want
-Scaled – Knees Up, Worm Front Squats/D Ball Syncro Squats
JUDGE NOTES–
Note RX or Scaled on WOD scorecard
All reps not completed are converted to seconds
Every 5ft of HS/Crab Walk = 1 rep
Return Scorecards to table