BOA 2 Workouts and Online Version 1

The events may not be completed in this order.

WOD 1 -  Max Lifting - Each athlete on the team will perform one of the lifts. All lifts must be performed by one athlete.  The score will be a cumulative total of all four scores.  SCALED IS THE SAME.

The lifts are:  Overhead Squat , Bench Press , Squat Clean Thruster , Jerk (any type of jerk is acceptable.)

There will be 415 pounds at each station that will be shared. There will be two bars at each station. Only two bars can used.

There will be a 15 minute time cap on this workout. 

WOD 2 -  4 x 500 Meter Relay Row.  Each athlete will perform one 500 meter row. (score is your total time)  SCALED - 4 x 400.

WOD 3 This workout is for time with a 15 minute time cap. If the workout is not completed each rep left to be completed will be added as a second to your time. 

Male division weights. (4) - 70 LB KBs ,    (1)- 115LB Bar   

SCALED - 95 LB Bar and 53# KB's

Mixed division weights (2) - 53 LB KBs,  (2) - 70 LB KBs , (1)- 95 LB Bar   

SCALED - 75 # Bar and (2) 53# KB's and (2) 35# KB's

Female division weights (4) - 53 LB KBs , (1) - 75 LB Bar

SCALED - 55# Bar and (4) 35# KB's

All equipment will start on (4) 4x6 mats.

At 321 go all KBs and the weighted bar will be carried around a cone 25 meters and back. Once all athletes and equipment are back on the mats and the KBs are in the top of the deadlift position the lifting can begin. If any of the KBs touch the ground the lifting must stop. If lifting continues while KBs are on the ground the reps will not count. The KBs can be split up any way and can be exchanged among the athletes as long as they don't touch the ground.  This carry will happen at the start of the wod and happen again between each movement. The carry implement may vary to sandbags or farmer carry handles. 

Movements are:


40 Cleans - Split any way


40 Dead lift - Split any way


40 Shoulder to Overhead - Split any way


40 Thrusters - Split any way


15 Minute AMRAP - 1 athlete works at a time.

50 Pull Ups

50 Box Jumps 20/24  - SCALED ALL 20 inch box step ups.

50 Double Unders - SCALED - Singles

50 Wall Ball Shots  - (RX Male 20# 10') (RX Mixed 20# Males 10' 20# Female 9') (RX Female 14# 9') (Scaled Male 14# 10') (Scaled Mixed 14# Male 10' 14# Female 9') (Scaled Female 10# 9')

50 HSPU - There will a 36" x 24" in box marked on the floor that the hands (palms) must stay inside. Fingers can be on or outside the tape. 

SCALED - Hand Release Push Ups.

*One athlete will also be accumulating max calories on the Assault bike. Athletes can change at any time.

Score is total reps plus calories combined.

Click here for WODs and rules for year 2.  All events for 2017 are this programming except Birmingham 10.28.17 which will be BOA 3.