Schedule for True Grit 6

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8:00-8:30 Arrival & Registration

8:15-8:45 Judges meeting

WOD 1: 18:00 Time Cap

9:00-9:22 Heat 1

9:27-9:50 Heat 2

9:55-10:15 Heat 3

WOD 2: 5:00 Time Cap (x2)

10:35-10:40 Heat 1-Women

10:45-10:50 Heat 2-Women

10:55-11:00 Heat 3-Women

11:15-11:20 Heat 1-Men

11:25-11:30 Heat 2-Men

11:35-11:40 Heat 3-Men

Lunch Break

11:40-12:15

WOD 3: 13:00 Time Cap

12:20-12:35 Heat 1

12:40-12:55 Heat 2

1:00-1:15 Heat 3

WOD 4: 8:00 Time Cap

1:35-1:45 Heat 1

1:50-2:00 Heat 2

2:05-2:15 Heat 3

Final WOD

2:45

True Grit 6: WOD 4

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In 2 minutes each person on the team completes:

150M Run  

Back squats for max reps   (185/125, 135/95, M=115/85)

*Woman #1 will start followed by woman #2, then man #1 and finally man #2.  The clock will not stop so in total this is an 8:00 wod.  Each team is responsible for changing out the weight between woman #2 and man #1.

 

True Grit 6: WOD 3

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For Time: 

100 Calorie Ski Erg

100 Wall Balls

100 GHD Situps

*13:00 time cap

All 4 team members complete this workout but each must perform at least 10 reps/calories of each exercise.  

Wall Ball Weight

RX = 30#/20#

Scaled = 20#/14#

Masters = 14#/10#  (80 reps/calories of each.  Regular Sit ups will replace GHD sit-ups).

True Grit 6: WOD 2

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Clean & Jerk Ladder, 5:00 as many reps as possible:

RX               Scaled       Masters

(women/men #’s)

95/135        65/95             55/75

120/175      75/115            65/85

140/205      95/135          75/95

155/225      105/155         95/105

175/255      125/185         105/125

then, in remaining time the other woman/man will complete as many Double Unders as possible (*Masters will do single unders).   1 Double Under or 1 Pound equal 1 repetition.  If you max out on the Clean & Jerk ladder you can tag your partner at any point to start the double unders.

One woman starts the clean & jerk ladder.  Once she finishes the ladder OR cannot complete the lift she tags her partner who does double unders until the 5:00 time cap is reached.  The men will then go after all the women finish.  Score=total reps for all 4 teammates.

 

 

True Grit 6: WOD 1

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2 Men complete:
60 Calorie Assault Bike
50 Deadlifts (RX-275/Scaled-205)
50 Bar Facing Burpees
60 Calorie Row

2 Women complete:
40 Calorie Assault Bike
50 Deadlifts (RX-185/Scaled-145)
50 Bar Facing Burpees
40 Calorie Row


*women can start the bike as soon as the men finish but men and women cannot overlap on any exercise.

*18:00 time cap.

*Masters men do 45 calories, 155# deadlifts, and can step over the bar.  Masters women do 35 calories, 105# deadlifts, and can step over the bar.