SuperFit Portland Workouts

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SuperFit Portland workouts are out! Any additional details will be provided day of event during the rules briefing: WOD 1:

RX Men: AMRAP 12 G2OH (165#/115# RX, 135#/95# Scaled) *One athlete will complete as many G2OH as possible while the other partner runs. Athletes must switch when the run is complete.

WOD 2:

100 Burpees (Must jump over a barbell with bumper plates) 100 Wallballs (20#/14#. Athletes will be facing one another, and will throw the ball over a pull-up bar to their partner. Every time the ball passes over the bar it counts as one repetition.) 100 Pull-ups (Partner assisted for scaled division) *Movements must be completed in order. Athletes may switch at any time. Only one athlete may work at a time. 15 minute time cap

WOD 3:

8 Minute Time Cap:

Work up to a 2RM Snatch. Second snatch must be from the hang position. The only authorized rest positions are with arms fully extended.

RX: Must be a full squat snatch. Power Snatch + OHS is allowed.

Scaled: Power Snatches allowed.

Final WOD

RX Men:

1x 20’ Rope climb 30x KB Swings (2p) 20x HSPU’s (kipping is allowed) 500m Row 20x HSPU’s (kipping is allowed) 30x KB Swings (2p) 1x 20’ Rope climb *An athlete must be clear of a station before their partner may advance.

RX Women: 1x 20’ Rope climb 30x KB Swings (1.5p) 10x HSPU’s (kipping is allowed) 500m Row 10x HSPU’s (kipping is allowed) 30x KB Swings (1.5p) 1x 20’ Rope climb *An athlete must be clear of a station before their partner may advance.

Scaled Men: 1x 20’ Rope climb 30x KB Swings (1.5p) 20x Hand release Push-ups 500m Row 20x Hand release Push-ups 30x KB Swings (1.5p) 1x 20’ Rope climb *An athlete must be clear of a station before their partner may advance.

Scaled Women: 1x 20’ Rope climb 30x KB Swings (1p) 10x Hand release Push-ups 500m Row 10x Hand release Push-ups 30x KB Swings (1p) 1x 20’ Rope climb *An athlete must be clear of a station before their partner may advance.