OOVI – Scaled & Masters Division WODs

WOD 1 – “Funnel Cake”

AMRAP in 7 minutes:
Buy in of 350m Sand Bag run (m:80lb/w:60lb)
— In time remaining, complete as many reps as possible of:
15 Box Jumps (m:24in/w:20in)
15 KB Swings (m:79lb/w:53lb)

Sand Bag run: Athlete will perform 2 laps in the arena with Sand Bag supported on their body. Athlete will begin and end the run in their “work area.”
Box Jumps: Traditional CF Box Jump; both feet jump at same time and land on the box at same time, open hips at the top with a slight pause, before coming off the box (cannot open as you jump off).
KB Swings: Traditional CF KB Swing; KB must pass behind the legs at the bottom and must be overhead at the top, knees, hips and shoulders open with straight elbows. From the side, the front of the fact must be visible in front of the arms.

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WOD 2 – “Bangtail”

3 rounds for time:
15 Calories on Assault Bike
12 Back Squat (m:185lb/w:125lb)
9 Pull-ups

12 minute cut-off.

Bike: Athlete cannot “exit” the bike until the monitor reads 15 calories.
Back Squats: Rep begins and ends with open hips. For each rep to count, hip crease must pass lower than the top of the knee.
Pull-ups: Athlete will go from open shoulders and straight arms at the bottom to chin over the bar at the top.

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WOD 3 – “Grip it ‘n Rip it!”

For time:
Sprint 50ft
20 Push-ups on bumper (w:15 reps)
50ft OH Walking Lunges (m:35lb/w:25lb)
Sprint 50ft
50ft Sled Pull (hand over hand) (m:65lb/w:55lb)
Sprint 50ft (with rope lead)
20 Push-ups on bumper (w:15 reps)
50ft OH Walking Lunges (m:35lb/w:25lb)
Sprint 50ft
50ft Sled Pull (hand over hand) (m:100lb/w:80lb)
Sprint 50ft (with rope lead)
15 Push-ups on bumper (w:10 reps)
50ft OH Walking Lunges (m:35lb/w:25lb)
Sprint 50ft
50ft Sled Pull (hand over hand) (m:135lb/w:105lb)
Sprint 50ft (with rope lead)
50ft Sled Pull (hand over hand) (m:135lb/w:105lb)
15 Push-ups on bumper (w:10 reps)
Sprint 50ft (with rope lead)
50ft Sled Pull (hand over hand) (m:100lb/w:80lb)
10 Push-ups on bumper (w:5 reps)
Sprint 50ft (with rope lead)
50ft Sled Pull (hand over hand) (m:65lb/w:55lb)
10 Push-ups on bumper (w:5 reps)
Sprint 150ft (with bumper) (m:35lb/w:25lb)

10 minute cut-off.

Push-ups on bumper: Hands on bumper, feet on ground, full range strict plank push-ups. Each rep begins and ends in a proper plank, the center hole of the bumper must be covered by the chest at the bottom of each rep. Other than feet, hands and chest, any part of the body (ie thighs) touching the ground or bumper during the rep will be a no-rep.
OH Walking Lunges: Athlete will hold the bumper over their heads while performing walking lunges. On each lunge, athlete’s trailing leg’s knee must touch the ground behind the lead leg’s heel.
Sled Pulls (hand over hand): Athlete will be seated during the entire sled pull.

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11 thoughts on “OOVI – Scaled & Masters Division WODs

  1. Wow – in 2012 our KB swings were 35# for scaled women. Now they are 53#!! My how times have changed!!

  2. 3 WODS? That’s it??

  3. Sled Pull – Hand Over Hand: can your palm face up/grabbing under the rope?

  4. Will kb swings and box jumps be done over the dirt?

  5. Can you step up for box jumps? And if no can you step down?

  6. Are we working on mats in the arena for box jumps and kb swings? What surface will the sled pulls be done on?

  7. Answered above.
    Dirt.

  8. Jim lussier says:

    What is cut off and birthdate for super masters

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