30
Jan
WOD to Wipe Out ALS Workout and Heats Announced
WOD to Wipe Out ALS (Team of 2) Rx:
300 DUs
Then 3 rounds (1 person works at a time)
- 60 ALT KB Snatches (in 6 rep increments) 53/35
- 40 Box Jumps (in 5 rep increments) 24/20
- 70 WB (in 7 rep increments) 20/14lb
- 30 MB burpee toss to partner
Then 300 DUs to finish
Scaled
WOD to Wips Out ALS (Team of 2) Scaled 1
300 Single
Then 3 rounds (1 person works at a time)
- 60 ALT KB Snatches (in 6 rep increments) 45/26
- 40 Box Jumps (in 5 rep increments) 20/16
- 70 WB (in 7 rep increments) 16/10 lb
- 30 MB burpee toss to partner
Then 300 singles to finish
Scaled 2
300 Single
Then 3 rounds (1 person works at a time)
- 60 ALT KB Snatches (in 6 rep increments) Choose weight
- 40 Box Jumps (in 5 rep increments) choose height
- 70 WB (in 7 rep increments) choose weight
- 30 MB burpee toss to partner
Then 300 singles to finish
Heats are now available. Only one person from each team needs to sign up for a heat. There will be 10 teams to a heat and a 30 minute time cap on the WOD.
Click here to sign up for a heat and follow these instructions. (photo below does not show actual heat times. When you click the link you will see the actual heat times. This is for instructional purpose only)

Choose your desired heat

Log in

Click on the link