Wodapalooza

INDIVIDUAL
For Time:
4 Rounds* (3 – 3 – 3 – 4 min)
Buy-in:
• 75 Heavy Double-unders
• 25 Medball GHD Sit-ups
In Remaining Time:
• Flipsled Flips

*Work is complete when sled is flipped 180ft
1 minute rest between rounds
Time Cap: 16 minutes
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TEAMS OF 3
For Time:
3 Rounds* (5 – 5 – 5 min)
Buy-in:
• 100 Heavy Double-unders
• 30 GHD Sit-ups
In Remaining Time:
• FlipSled Flips

*Work is complete when sled is flipped 300ft
1 minute rest between rounds
Time Cap: 17 minutes

Teams Waterfall Start with Buy-In: Athlete 1 begins, A2 is released as each segment is completed by A1, A3 releases the same way following A2. Once A2 and A3 complete Buy-In work they may help A1 at FlipSled, with one athlete flipping at a time. Starting athlete must be a different athlete for each round.

Elite Women 12:00 pm UTC -5 12:00 pm UTC -5

Elite Men 1:22 pm UTC -5 1:22 pm UTC -5

Female Elite Teams 3:04 pm UTC -5 3:04 pm UTC -5

Male Elite Teams 4:30 pm UTC -5 4:30 pm UTC -5

INDIVIDUAL
For Time:
21-15-9
• Thrusters (135/95lb or 61/43kg)
• Chest to Bar Pull-ups
• Cal Echo Bike
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TEAMS OF 3
For Time:
30-20-10
• Worm Thrusters
• Synchro Chest to Bar Pull-ups
• Cal Echo Bike Each

Elite Women 6:10 pm UTC -5 6:10 pm UTC -5

Elite Men 6:38 pm UTC -5 6:38 pm UTC -5

Female Elite Teams 7:19 pm UTC -5 7:19 pm UTC -5

Male Elite Teams 8:16 pm UTC -5 8:16 pm UTC -5

INDIVIDUAL
For Time:
3 Hang Cleans (275/185lb)
3 Front Squats
3 Shoulder-to-Overhead

2 Hang Cleans (295/195lb)
2 Front Squats
2 Shoulder-to-Overhead

1 Hang Clean (315/205lb)
1 Front Squat
1 Shoulder-to-Overhead
Time Cap: 5 minutes
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TEAMS OF 3
For Time:
9 Hang Cleans (275/185lb)
9 Front Squats
9 Shoulder-to-Overhead

6 Hang Cleans (295/195lb)
6 Front Squats
6 Shoulder-to-Overhead

3 Hang Clean (315/205lb)
3 Front Squat
3 Shoulder-to-Overhead
Time Cap: 8 minutes

Female Elite Teams 11:45 am UTC -5 11:45 am UTC -5

Male Elite Teams 12:24 pm UTC -5 12:24 pm UTC -5

Elite Men 1:03 pm UTC -5 1:03 pm UTC -5

Elite Women 1:36 pm UTC -5 1:36 pm UTC -5

INDIVIDUAL
For Time:
48 Box Jump Overs (24/20″)
24 Double KB FR Box Step-Overs (62/44lb)
8/6 Rope Climbs
24 Burpee Box Jump Overs (24/20″)
48 KB Deadlifts (62/44lb)
Time Cap: 10 minutes
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TEAMS OF 3
For Time:
50 DBall Cleans (150/100lb)
50 Burpee Box Jump Overs (36/30″)
10 Legless Rope Climbs
10 Rope Climbs
50 Box Jump Overs
50 Double KB Hang to Overhead (62/44lb)
Time Cap: 14 minutes

Female Elite Teams 5:41 pm UTC -5 5:41 pm UTC -5

Male Elite Teams 6:38 pm UTC -5 6:38 pm UTC -5

Elite Women 7:37 pm UTC -5 7:37 pm UTC -5

Elite Men 8:22 pm UTC -5 8:22 pm UTC -5

INDIVIDUAL
For Time:
• 2500/2000m Row
• 250m Swim
• 2000m Run
Time Cap: 30 minutes
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TEAMS OF 3:
For time
Two athletes work at a time, to accomplish the following distances per machine:
• Rower 1 – 3000/2500m
• Rower 2 – 3000/2500m
• 250m Swim Each
• Runner 1 – 2400m
• Runner 2 – 2400m
Time Cap: 30 minutes

Male Elite Teams 2:00 pm UTC -5 2:00 pm UTC -5

Female Elite Teams 3:00 pm UTC -5 3:00 pm UTC -5

Elite Women 4:05 pm UTC -5 4:05 pm UTC -5

Elite Men 4:35 pm UTC -5 4:35 pm UTC -5

INDIVIDUAL
10 Rounds for Time
5 Rounds of:
• 15 HSPU
• 5 Overhead Squats
Right into 5 Rounds of:
• 5 Ring Muscle-ups
• 15 Overhead Squats
Time Cap: 12 minutes
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TEAMS OF 3
For Time:
5 Rounds For Time
• 30 HSPU | Other Athlete Hangs
• 5 Synchro Overhead Squats
Into 5 Rounds for Time:
• 30 Toes-to-Rings | Other Athlete Holds HS
• 15 Synchro Overhead Squats
Time Cap: 16 minutes

Male Elite Teams 6:12 pm UTC -5 6:12 pm UTC -5

Female Elite Teams 6:56 pm UTC -5 6:56 pm UTC -5

Elite Women 8:00 pm UTC -5 8:00 pm UTC -5

Elite Men 8:32 pm UTC -5 8:32 pm UTC -5

INDIVIDUAL
Elimination Style, For Time:
• 60ft HS Walk (two unbroken segments of 30ft)
• 90ft Sandbag Bear Hug Carry (200/150lb)
• 300ft Shuttle Run
• 90ft Sandbag Bear Hug Carry (200/150lb)
• 60ft HS Walk
Time Cap: 3 minutes each round

Round 1: All
Round 2: Top 20
Round 3 (Final): Top 10
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TEAMS OF 3:
Each athlete completes the following in relay, for time:
• 60ft HS Walk (two unbroken segments of 30ft)
• 90ft Sandbag Bear Hug Carry (200/150lb)
• 300ft Shuttle Run
• 90ft Sandbag Bear Hug Carry (200/150lb)
• 60ft HS Walk
Time Cap: 9 minutes each round

Round 1: All
Round 2 (Final): Top 10

Male Elite Teams 12:10 pm UTC -5 12:10 pm UTC -5

Female Elite Teams 1:21 pm UTC -5 1:21 pm UTC -5

Elite Women 2:32 pm UTC -5 2:32 pm UTC -5

Elite Men 3:38 pm UTC -5 3:38 pm UTC -5

Female Elite Teams 5:11 pm UTC -5 5:11 pm UTC -5

Male Elite Teams 5:49 pm UTC -5 5:49 pm UTC -5

Elite Women 6:27 pm UTC -5 6:27 pm UTC -5

Elite Men 6:53 pm UTC -5 6:53 pm UTC -5