Clean Ladder. Starting at the opening barbell, athletes have 1 minute to complete ONE successful clean of each weight. They can have as many attempts within the minute, but only progress if they complete the full clean once within that minute.
Squat clean or power clean is acceptable. The bar must be taken from the floor. Hang cleans are NOT acceptable.
Max Clean (from floor – power or squat). 1 minute per barbell.
When you fail, max deadlift reps for the remainder of the minute.
Score: total completed cleans + deadlifts as a decimal. IE, if you successfully finished the first 3 clean stations, but failed on number 4 and pulled 15 deadlift reps at station 4, your score is 3.15.
Once you fail a clean and decide to move to deadlifts, you do notprogress to the next minute.
Starting weights are as follows: Mens weights will increase by 10kg per station, and ladies weights by 5kg per station.
Men int/RX: 40kg
Ladies int/RX: 25kg
Men beginner: 30kg
Ladies beginner: 15kg
"Alyona" - Russian Helen.
3 Rounds for time - 15 minute time cap.
1 x Bridge Run
21 x Russian Kettlebell Swings
12 x Pull Ups (Chin to bar Int/RX, Jumping Beginner.)
If you don't complete the workout within the 15 minute cap, your score will be 15.00 with one second added per remaining rep (based on 12/24 pull-ups per round depending on the movement you opt for.)
Int/RX can opt to do jumping pullups x 24 reps per round - but the same movement must be used for every round. IE, you can't do chin to bar one round and jumping the next.
WOD 3: "WTF" (worse than Fran)
How far can you go?
2 x Thrusters
20 x Double Unders (RX/INT) – 30 x Single Skips (Beginner)
Thrusters increment by 2 reps each minute. Score = total reps completed before athelete fails to meet the work requirement within a minute.
INT/RX - 40/25kg
Beginner - 30/15kg