WodForce

RX'D AND SCALED

QUICK START

Start under the pull-up bar.

At “Go,” move to the barbell and complete 10 thrusters at the lighter weight.

Then complete 10 chest-to-bar pull-ups. Repeat this couplet for 5 rounds.

After completing the final chest-to-bar pull-up in round 5, rest for no less than 1 minute.

Return under the pull-up bar. After the 1-minute rest, move to the barbell.

Complete 5 rounds of 7 thrusters at the heavier weight and 7 bar muscle-ups.

Time stops at the completion of the last bar muscle-up.

 

NOTES

Start the timer at “Go.” The timer DOES NOT STOP during the 1-minute rest.

The barbell MUST be placed at least 5 feet away from the pull-up bar for safety.

Athletes may have assistance changing the barbell load or two bars may be used.

If time-capped, your score will be the total number of reps completed.

A tiebreak time will be recorded after you complete 5 rounds of thrusters and chest-to-bar pull-ups. If you do not complete the workout before the time cap, this is your tiebreak time. The athlete who completed the first 5 rounds the fastest wins the tie.

If the workout is completed before the time cap, there is no tiebreaker.

 

EQUIPMENT

Barbell, plates, collars.

Pull-up bar.

Using tape on the pull-up bar AND gymnastics grips at the same time is NOT allowed.

Tape, cones, or any other object should be used to indicate the barbell is placed 5 feet away from the pull-up bar.

For info of teenagers, foundations & masters score check Crossfit.com

WodForce; that extra force for your best wod

Check our website for accessories; wodforce.com

 

RX'D AND SCALED

QUICK START

Start seated on the rower with hands off the paddle.

At the call of “Go,” row 300 meters.

Then complete 10 deadlifts.

Finish the round by completing 50 double-unders.

Continue the sequence of rowing, deadlifts, and double-unders for 20 minutes.

Your score will be the total number of reps completed in 20 minutes.

NOTES

There is no required floor plan.

Gymnastics grips are NOT allowed during this workout.

Athletes may receive assistance resetting the rower between rounds.

There is no tiebreak.

During the row, 10 meters = 1 rep, rounded down (e.g., 237 meters = 23 reps).

If time expires during the row, record your score when the monitor has come to rest.

 
EQUIPMENT

Barbell, plates, and collars.

Concept2 rower. No other type of rower is allowed.

Jump rope.

WodForce; that extra force for your best wod

Check our website for accessories; wodforce.com