RUFIT Virginia Beach Fitness Festival Day 2 Pt.4

RUFIT Virginia Beach Fitness Festival Day 2

Sunday

WOD #4 (Beach Row/Paddle Board Swim)- Teams

Heat 1: 8:30AM

Heat 2: 9:00AM

WOD #4 (Row/Paddle Board)- Individuals

• Heat 1: 9:30AM
• Heat 2: 9:52AM
• Heat 3: 10:14AM
• Heat 4: 10:36AM
• Heat 5: 10:58AM
• Heat 6: 11:20AM
• Heat 7: 11:42AM
• Heat 8: 12:04PM

WOD #5 (Snatch/Ring Dip/Double Unders)- Teams

• Heat 1: 12:45PM
• Heat 2: 1:01PM

WOD #5 (Final Snatch/Ring Dip/Double Unders)- Individuals

• Heat 1: 1:25PM
• Heat 2: 1:39PM
• Heat 3: 1:53PM
• Heat 4: 2:07PM
• Heat 5: 2:21PM
• Heat 6: 2:35PM
• Heat 7: 2:49PM
• Heat 8: 3:03PM

WOD DESCRIPTIONS

WOD #4 (Row/Paddle Board)

• For time:
  • 3 rounds:
    • 500m row
    • 150m paddle board
  • Then..
    • 25 burpees
    • Sprint to finish line
  • Time cap: 17 min.

WOD #5 (Final Snatch/Ring Dip/Double Unders)

• Rx
  • 3 rounds for time:
    • 10 snatches (135/95)
    • 20 ring dips/15 ring dips
    • 40 double unders
  • Time cap: 9 min.
• Scaled
  
  • 3 rounds for time:
    • 10 snatches (105/75)
    • 20 hand release push ups/15 hand release push ups
    • 40 double unders
  • Time cap: 9 min.
• Masters
  • 3 rounds for time:
  • 10 snatches (105/75)
  • 20 ring dips/15 hand release push ups
  • 40 double unders
  • Time cap: 9 min.
• Teens
  • 3 rounds for time:
  • 10 snatches (75/55)
  • 20 hand release push ups
  • 40 double unders
  • Time cap: 9 min.

Teams

WOD #4 (Beach Row/Paddle Board Swim)

• For time:
  • 3 rounds:
    • 1000m row (750m for 3 person teams)
    • 150m team swim with paddle board
  • Then...
    • 40 burpees over planked teammate
    • Sprint to finish line
  • Teams will be required to switch athletes every 250m on the rower.
  • Paddle board will be held overhead with two hands while conducting the row portion of the WOD.
  • Time cap: 20 min. (Rx)
  • Time cap: 25 min. (Scaled)

WOD #5 (Snatch/Ring Dip/Double Unders)

• 4 person teams
  • 4 rounds for time:
    • 15 snatches (135/95)(105/75)
    • 30 ring dips
    • 60 double unders
  • Bar will be held in the front rack position while all work is done other than the snatch. No work can be done if the bar leaves the front rack position.
  • The MM pair will go first and complete two rounds, then the FF pair will go second and complete the final two rounds.
• 3 person teams
  • 2 rounds for time:
    • 20 snatches (135/95)(105/75)
    • 40 ring dips
    • 80 double unders
  • Bar will be held in the front rack position while all work is done other than the snatch. No work can be done if the bar leaves the front rack position.