THE HAUNTED WODS 2021

Costume contest: Best costume will win $200. Rules: You will have to do the 1st workout with your costume on.

''INVASION OF THE BARBELL SNATCHERS''

2 min work/1 min rest between rounds for ROUNDS 1 & 2. 3 min work for ROUND 3:

Round 1) 7-5-3 RX: 115/80 135/95 155/105 ----SC:75/55 95/65 115/80

Round 2) 6-4-2 RX: 135/95 155/105 185/125 ----SC:115/80 135/95 155/105

Round 3) 5-3-1 RX: 185/125 205/145 225/155 --- SC: 135/95 155/105 185/125

MOVEMENT STANDARDS:

You go, I go style. Your choice of Snatch(power, muscle, squat). Partner #1 completes first set of reps(7), after that partner #2 completes the first set of reps. Same with the second and third set for the first round. You have 2 minutes to complete the first round. After that, you have a 1 minute break and move to the second round. Round 3 you will have 1 extra minute of work. If either partner is unable to complete reps, the other partner is not allowed to continue until reps have been completed. 3 Bars will be pre-loaded for you and weights swapped during break. Score will be the total number of complete snatches across all 3 rounds. Tie break time will be first round completion time.

''BLOOD BATH''

For time: (TIME CAP 10 min)

100/80 Cal Row

100/80 Cal Echo Bike

100/80 Cal Ski

MOVEMENT STANDARDS:

Split up however you would like, but cannot move on to the next movement until the current movement is completed. Score is time completed or total number of calories completed in the time cap. Tie break time will be time off rower.

''THE UPSIDE DOWN''

For time: (TIME CAP 13 min)

800 Meter Run (both partners)

RX: 20 Strict HSPU*--------------SC: 40 Hand Release Push-ups

RX: 40 ft. Handstand Walk-------SC: 8 Wall-Walks

RX: 40 ft. Handstand Walk-------SC: 8 Wall-Walks

RX: 20 Strict HSPU*--------------SC: 40 Hand Release Push-ups

800 Meter Run (both partners)

*Female Athletes may kip.

MOVEMENT STANDARDS:

You must start and finish your runs together. You cannot start the next movement until both partners have returned from the run and have touched the finish line. You then can split up the movements however you would like, but cannot move on to the next movement until the current movement is completed. Partners must tag each other in, to switch in designated areas. Handstand Walk will be measured in 5ft increments and both hands must cross the line in order to count. If you fall down before crossing the line you must go back to the last completed line increment. Score is time completed. Tie break time is the time the first run is completed.

''GRAVE DIGGER''

(TIME CAP 13 min)

RX: 40 GHD Sit-ups-----SC: 40 Ab-mat Sit-ups

20 Squat Cleans

RX: 30 GHD Sit-ups-----SC: 30 Ab-mat Sit-ups

15 Squat Cleans

RX: 24 GHD Sit-ups-----SC: 24 Ab-mat Sit-ups

12 Squat Cleans

RX: 18 GHD Sit-ups-----SC: 18 Ab-mat Sit-ups

9 Squat Cleans

RX: 12 GHD Sit-ups-----SC: 12 Ab-mat Sit-ups

6 Squat Cleans

Barbell Weight: 165/125 RX ---135/95 Scaled

MOVEMENT STANDARDS:

You can split up the movements however you would like, but cannot move on to the next movement until the current movement is completed.

GHD: Each rep starts and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the floor or designated area on the ground with both hands before returning to the starting position.

Squat Clean: Starts from the floor every time, squatting with hips below the knees and finishing all the way up (Hips and knees fully extended).

"MYSTERY FINAL WOD"

Top 5 Teams in all divisions will do the final WOD.

Host or Publisher Tiger's Den CrossFit Dallas