Strength
Weighted Pull Ups 5.5.5.5.5
Weighted Ring Dips 5.5.5.5.5
WOD (RXIT WOW)
WOW 2.1 – 4min MAX CUMULATIVE WEIGHT
The competitor will have 4 minutes to achieve a maximum cumulative weight. This will be the score for WOW 2.1. The weight must INCREASE by a minimum of 5kg after each successful lift. The weight must travel from the ground to being fully locked out overhead. At least 2 lifts have to be completed. There are no levels for WOW 2.1 and score submission should be done on Rx.
SCORE: MAXIMUM CUMULATIVE WEIGHT
1min Transition
WOW 2.2 – 5min AMRAP
The competitor will have 5 minutes to complete as many REPS as possible. This will be the score for WOW 2.2. The mimimum score on this workout is 15 REPS (a completed round on Rx, L1 or L2). There is no minimum score for Level 3.
Prescribed levels the workout can be completed on:
- Rx: 5 Burpee Bar Muscle Ups, 5 Inverted Burpees, 5 Burpee Deadlifts (140/90kg)
- L1: 5 Burpee Chest To Bar Pull Ups, 5 Inverted Burpees, 5 Burpee Deadlifts (120/80kg)
- L2: 5 Burpee Pull Ups, 5 Inverted Burpees, 5 Burpee Deadlifts (90/60kg)
- L3: 5 Burpees, 5 Assisted (Banded) Pull Ups, 5 Deck Squats, 5 Burpee Deadlifts (60/40kg)
SCORE: COMPLETED REPS