INDIVIDUAL WOD 1: “Grip & Rip”

Grip & Rip – RX Individual

For Time:
24 C2B Pullups
8 Squat Cleans 135/85
18 C2B Pullups
6 Squat Cleans 165/105
12 C2B Pullups
4 Squat Cleans 195/125
6 C2B Pullups
2 Squat Cleans 225/145
9 min. Time Cap

Workout Standards:
C2B Pullups – The athlete will start with their arms fully extended and feet off the floor. The athlete will then use whatever method (strict, butterfly, or kipping) to bring their chest in contact with the pullup bar.

Squat Clean – The bar will be loaded with the starting weight. For the rest of the workout the athlete will be required to change their own weight. The rep will start with the barbell resting on the ground. In one motion up the athlete will perform a clean catching it in a squat position with the athlete’s hip crease below the top of the knee. The athlete will then stand with hips open and knees full locked out. Touch-N-Go is permitted. No bouncing the barbell off the ground. Power clean plus front squat is NOT permitted.
Grip & Rip – Scaled Individual

For Time:
24 Ring Rows
8 Squat Cleans 95/55
18 Ring Rows
6 Squat Cleans 115/75
12 Ring Rows
4 Squat Cleans 135/95
6 Ring Rows
2 Squat Cleans 155/105
9 min. Time Cap

Workout Standards:

Ring Rows – The athlete’s feet will start on a predetermined mark on the ground. During the rep, the athlete must keep their feet on the mark at all times. A bend at the knee is permitted, but the athlete must hold a straight body position from knee to hip to shoulder. A loss of this will result in a no rep. The rep will start with the athletes arms fully locked out at the bottom of the rings and will end with the athlete’s arms fully locked out at the bottom of the rings and will end with the athlete’s chest through the rings.

Squat Clean – The bar will be loaded with the starting weight. For the rest of the workout the athlete will be required to change their own weight. The rep will start with the barbell resting on the ground. In one motion up the athlete will perform a clean catching it in a squat position with the athlete’s hip crease below the top of the knee. The athlete will then stand with hips open and knees full locked out. Touch-N-Go is permitted. No bouncing the barbell off the ground. Power clean plus front squat is NOT permitted.


INDIVIDUAL WOD 2: “Balls to the Wall”

Balls to the Wall – RX Individual

2 HSPU’s (Male- Strict / Female- Strict OR Kipping)
5 Wallballs (20/14 to 10 ft/9ft)
4 HSPU’s
10 Wallballs
6 HSPU’s
15 Wallballs
8 HSPU’s
20 Wallballs
10 HSPU’s
25 Wallballs
150 DU’s
Time Cap: 9 min

Balls to the Wall – Scaled Individual

2 Parallette Push-Ups
5 Wallballs (20/14 to 10 ft/9ft)
4 Parallette Push-Ups
10 Wallballs
6 Parallette Push-Ups
15 Wallballs
8 Parallette Push-Ups
20 Wallballs
10 Parallette Push-Ups
25 Wallballs
300 Singles
Time Cap: 9 min

Movement Standards:
HSPU’s – (RX Male- NO KIPPING / RX Female- Kipping is allowed)
Palms stay within a 36-inch wide by 24-inch deep pre-marked box. Every rep of the HSPU begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall. At the bottom, the athlete’s head makes contact with the ground.

Wallballs –
Must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified height. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep.

Parallette Push-Ups –
Athlete will get in a plank position and preform their push-ups on the parallette bars. Toes stay on the ground and body may not touch the ground. The chest goes to parallette bars. The parallette bars are 12 inches high and 1 ½in in diameter.

DU’s – Rope passes under feet twice. The rope must spin forward for the rep to count.

Singles – Rope passes under feet once. The rope must spin forward for the rep to count.


INDIVIDUAL WOD 3: “Snatch, Drop, and Row”

Snatch, Drop, and Row – RX Individual
24-18-12-6
KB Snatches (Complete half on one side. No alternating) 53/35
Cal Row
Burpee over Row

Movement Standards:
KB Snatch- The athlete must have the Kettlebell hit lockout overhead, with the arm at extension and the hand directly over the shoulder. The knees and hips must be at extension when the hand is directly over the shoulder. The Kettlebell does not have to touch the ground for RX Individual, but arm must be fully extended at the bottom. You must do first half on one side before you move to the other side. So, for the 24 KB Snatch you must do 12 on one side then 12 on the other side. Then 9/9, 6/6, and 3/3. (Do not drop or throw kettlebell!! It is dangerous for the athlete, the judge, and anyone else in the vicinity. A 5 Burpee penalty will be incurred and if the athlete continues they can be disqualified.)

Burpee Over Row- The athlete must be parallel to the rower. Chest and thighs must touch the ground and then jump over rower with two feet. Stepping over is not permitted. You do not need to open hips before jumping over rower.

Snatch, Drop, and Row – Scaled Individual
24-18-12-6
DB Snatches (Complete half on one side. No alternating) 35/20
Cal Row
Burpee over Row

Movement Standards:
DB Snatch- The athlete must have the Dumbbell hit lockout overhead, with the arm at extension and the hand directly over the shoulder. The knees and hips must be at extension when the hand is directly over the shoulder. The Dumbbell MUST touch the ground for Scaled Individual. You must do first half on one side before you move to the other side. So, for the 24 DB Snatch you must do 12 on one side then 12 on the other side. Then 9/9, 6/6, and 3/3. (Do not drop or throw dumbell!! It is dangerous for the athlete, the judge, and anyone else in the vicinity. A 5 Burpee penalty will be incurred and if the athlete continues they can be disqualified.)

Burpee Over Row- The athlete must be parallel to the rower. Chest and thighs must touch the ground and then jump or step over rower. You do not need to open hips before jumping over rower.