The Great Equalizer 9 Live

WOD 1A : Menagerie of the Beast

This workout has 3 separate scores - each one is for time. - There will be a 1 min rest between each part.

Part A - for time under a 6 min cap
7-5-3
50ft Shuttle runs (25ft out and back)
15-10-5
Squats
S - Front Squats (M-95#, F-65#)
Rx - OH Squats (M-115#, F-75#)

Part A - Details
Either partner can start but the partner who starts must complete a full set of shuttles AND squats before the other partner can tag their partner to begin. Each partner must complete 7-5-3 shuttles and 15-10-5 squats in this order.

All 3 of these sprints will be scored separately. If a team does not complete a part in it?s entirety, every rep missed counts as 1 second added to the cap on each section. If a part is completed, the team may rest until the next 6 min begins.

WOD 1B : Menagerie of the Beast

This workout has 3 separate scores - each one is for time. - There will be a 1 min rest between each part.

Part B - for Time under a 6 min cap
10-1
Wall balls - Rx partner
Cleans - Scaled Partner
Rx - Wall Balls (M-30#, F, 20#)
S - Cleans (M 95#, F 65#)

Part B - Details
At 321 Go, the Rx partner will perform 10
Wall balls, then the Scaled partner will perform 10 cleans. Then the Rx will do 9 wall balls followed by the scaled performing 9 cleans? this pattern will follow until all reps are completed.

All 3 of these sprints will be scored separately. If a team does not complete a part in it?s entirety, every rep missed counts as 1 second added to the cap on each section. If a part is completed, the team may rest until the next 6 min begins.

WOD 1C : Menagerie of the Beast

This workout has 3 separate scores - each one is for time. - There will be a 1 min rest between each part.

Part C - for time under a 6 min cap
1-10
Rx - Snatch (M 115# F 75#)
S - Wall Ball (M 14#, F 10#)

Part C - Details
At 321 Go, the Rx partner will perform 1
Snatch, then the Scaled partner will perform 1 wall ball. Then the Rx will do 2 snatches followed by the scaled performing 2 wall balls? this pattern will follow until 10 reps of each movement are completed.

All 3 of these sprints will be scored separately. If a team does not complete a part in it?s entirety, every rep missed counts as 1 second added to the cap on each section. If a part is completed, the team may rest until the next 6 min begins.

WOD 2 : Thrust Issues

10 min to establish a 3RM thruster partner.**
**Before the Rx partner makes an attempt at a lift, Scaled partner must perform single unders in the amount of HALF*** of what?s on the bar (in pounds).Before the Scaled partner makes an attempt at a lift, Rx partner must perform double unders in HALF*** amount of the weight on the bar.
Example - Rx partner attempts a 200# thruster, scaled partner must perform 100 single unders before lift attempt is made.
Scaled partner attempts a 150lb thruster, Rx partner must perform 75 double unders before lift attempt is made. ***fractions round up, women?s loads will be multiplied by 1.4 to account for normal differences in load due to gender
If a lift is failed, doubles/singles must be redone before the person lifting makes another attempt.
Score is the total load of the heaviest successful lift per partner combined.

WOD 3A : A Train At The End Of The Tunnel

This workout has 2 scores;
Part A - total rounds reps
Part B - total reps completed across all single movements


Part A
AMRAP
25ft Kettlebell walking Lunge
1 Rope climb (Rx) or 2 lying to standing rope pulls (S)


Part B
Every 2 min, AMRAP per partner of;
Station 1 - Bar Muscle Ups/Pull ups
Station 2 - Lateral Burpee Box Jump Overs/Step overs
Station 3 - Single Arm Devils Press (alternating arms each rep)
Station 4 - Wall Climbs
Score for both part A and part B is total reps completed. Each part is scored as a separate workout.
Workout Flow
At 321 go, 1 partner will perform a 2 min AMRAP of part A while the other partner performs a 2 min AMRAP of part B.
After the 2 min are complete, there will be a 15 second transition where the partners will switch places. The partner moving to the lunge/rope climb AMRAP will pickup where the other partner left off. Once each teammate completes a 2 min AMRAP of a section, the team will move on to the next section at the top of the next 2 min interval. Again, there will be a 15 second transition period between each 2 min interval.

WOD 3B : A Train At The End Of The Tunnel

This workout has 2 scores;
Part A - total rounds reps
Part B - total reps completed across all single movements


Part A
AMRAP
25ft Kettlebell walking Lunge
1 Rope climb (Rx) or 2 lying to standing rope pulls (S)


Part B
Every 2 min, AMRAP per partner of;
Station 1 - Bar Muscle Ups/Pull ups
Station 2 - Lateral Burpee Box Jump Overs/Step overs
Station 3 - Single Arm Devils Press (alternating arms each rep)
Station 4 - Wall Climbs
Score for both part A and part B is total reps completed. Each part is scored as a separate workout.
Workout Flow
At 321 go, 1 partner will perform a 2 min AMRAP of part A while the other partner performs a 2 min AMRAP of part B.
After the 2 min are complete, there will be a 15 second transition where the partners will switch places. The partner moving to the lunge/rope climb AMRAP will pickup where the other partner left off. Once each teammate completes a 2 min AMRAP of a section, the team will move on to the next section at the top of the next 2 min interval. Again, there will be a 15 second transition period between each 2 min interval.

WOD 4-FLOATER : Acid Bath Lite

Both Partners will complete;
45 sec Ski Erg for Calories
5 sec transition to;
45 sec Row for Calories
5 sec transition to;
45 sec Bike Erg for Calories
5 sec transition to;
The next partner who complete the same movements in the same order for the same amount of time.
Score is total calories completed per team.
***Women?s calories will be multiplied by 1.4 to account for normal differences in power output due to gender