Flex Events

Flex In the City/Workouts

WOD #1: “The Complex”

20 Minute Cap, teams select one guy and one girl

 

1 guy/girl

  • 1 snatch anyhow from the ground (no hang)
  • 1 overhead squat
  • 1 hang snatch (anyhow)
1 guy/girl

  • 1 clean anyhow (no hang)
  • 1 front squat
  • 1 hang clean

 

WOD #2: “Flexy Fran”

16 Minute Cap, RX/Scaled

 

RX

  • 8 minutes Pair A (guy/guy or girl/girl)
    As a pair complete 15 thrusters and 15 pull-ups, switch when needed
    at the 8 minute mark, pair b steps in, switches weights, and continues from wherever they left off
    Score is total reps completed
    weight, 95/65
Scaled

  • As a pair complete 5 thursters and 5 pull-ups, switch whenever needed
    weight, 65/45
    At 8 minute mark pair switches

 

WOD #3

20 Minute Cap, chipper style waterfall; once a station is complete next person can work- two people cannot work at same station. Score is time for last person to complete or total reps completed.

 

  • 100 double unders / 100 single unders
  • 25 Plate ground to overhead (45/25)
  • 50 burpees
  • 50 air squats
  • 50 kb swings (70/53 53/35)


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