2019 Individual WZOAC – Week 1, WOD 2

PRESCRIBED (Qualifying divisions)

16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups


ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

16 Minute AMRAP:
40 Alt DB Snatches (35, 20lb)
40 Jumping Pull-ups
30 DB Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Ups


ADAPTIVE SEATED PRESCRIBED (Qualifying divisions)

16 Minute AMRAP

Seated Low Impairment
40 Alt DB Snatches 35/20
40 Pull Ups
30 Push Ups
30/20 CTB
20 Devil Presses 35/20
20 Knee Burpees

Seated High
40 Alt DB Snatches 35/20
40 Pull Ups
30 Push Ups
30/20 CTB
20 Devil Presses 35/20
20 Knee Burpees 
(may use boxes on either side to stabilize for knee burpees)

Seated Multi Limb
40 Alt DB Snatches 25/15
40 Pull Ups
30 Push Ups
30/20 CTB
20 Devil Presses 25/15
20 Knee Burpees 
(may use boxes on either side to stabilize for knee burpees)


ADAPTIVE SEATED ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

16 Minute AMRAP

Seated Low Impairment, Seated High, Seated Multi Limb
40 Alt DB Snatches 20/10
40/30 Pull Ups From Chair
30 Push Ups
30/20 Pull Ups From Chair
20 Devil Presses 20/10
20 Push Ups


ADAPTIVE STANDING PRESCRIBED (Qualifying divisions)

16 Minute AMRAP

2 Points Of Contact
40 Alt DB Snatch 35/20
40 Pull Ups
30 Burpees
30 CTB(M)/ pull ups(F)
20 Devil Press
20 Burpees facing over Db

Upper 1 Point Of Contact
40 Alt DB Snatch 35/20 (release Db at bottom)
30 Pull Ups
30 Burpees
20 CTB (Male )/ Pull ups (Female)
20 Devil Press 1 Dumbbell 50/30
20 Burpees facing over Db

Lower 1 Point Of Contact
40 Alt DB Snatch 35/20 (Hang Db Snatch & box to squat for point)
40 Pull Ups
30 Burpees
30 CTB (Male) / Pull ups (Female)
20 Devil Press
20 Burpees facing over Db

Major Neuro
40 DB Snatch 35/20 (do not need alternate)
20 Pull Ups
30 knee Burpees
15 CTB (Male) / Pull-ups (Female)
20 Devil Press 25/10
10 Burpees facing over Db

Short Stature
40 Alt DB Snatch 35/20
40 Pull Ups
30 Burpees
30 CTB (Male ) / Pull Ups (Female)
20 Devil Press
20 Burpees facing over Db


ADAPTIVE STANDING ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

16 Minute AMRAP

2 Points Of Contact
40 Alt DB Snatch 20/10
40 Jumping Pull Ups
30 Burpees
30 Ring Rows
20 Devil Press
20 Burpees facing over Db

Upper 1 Point Of Contact
40 DB Snatch 20/10 (release Db at bottom)
40 Jumping Pull Ups
30 Burpees
20 Ring Rows
20 Devil Press 1 Dumbbell 35/20
20 Burpees facing over Db

Lower 1 Point Of Contact
40 Alt DB Snatch 20/10 (Hang Db Snatch & box to squat for point)
40 Jumping Pull Ups
30 Burpees
30 Ring Rows
20 Devil Press
20 Burpees facing over Db

Major Neuro
40 DB Snatch 20/10 ( do not need alt)
20 Jumping Pull Ups
30 knee Burpees
20 Ring Rows
20 Devil Press 20/10
10 Burpees facing over Db

Short Stature
40 Alt DB Snatch 20/10
40 Jumping Pull Ups
30 Burpees
30 Ring Rows
20 Devil Press
20 Burpees facing over Db

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