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WOD 1: MORE MORE MORE

RX 10 cal bike 10 left-leg pistol squats 10 cal bike 10 right-leg pistol squats 10 cal bike 10 left-arm devil’s press 10 cal bike 10 right-arm devil’s press 10 cal bike 10 alternating pistol squats 10 cal bike 10 alternating devil’s press *Dumbbell = 50/35 lbs Time cap: 13 minutes

INTERMEDIATE 10 cal bike 10 left-leg pistol box squats 10 cal bike 10 right-leg pistol box squats 10 cal bike 10 left-arm devil’s press 10 cal bike 10 right-arm devil’s press 10 cal bike 10 alternating pistol box squats 10 cal bike 10 alternating devil’s press *Dumbbell = 35/25 lbs Box height = ??? Time cap: 13 minutes

SCALED 10 cal bike 10 left-leg pistol box squats 10 cal bike 10 right-leg pistol box squats 10 cal bike 10 left-arm devil’s press 10 cal bike 10 right-arm devil’s press 10 cal bike 10 alternating pistol box squats 10 cal bike 10 alternating devil’s press *Dumbbell = 25/15 lbs Box height = 20 inches Time cap: 13 minutes

NOTES

Please review the movement standards prior to Games day. You can find them listed below. You will be assigned a lane with a bike, dumbbell, and box (for scaled division). Athletes are in charge of setting the seat height for their own bikes.

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THE STANDARDS

Pistol Squats
Athletes must ensure they reach below parallel when reaching the bottom of the pistol squat. The extended leg must not make contact with the ground. Note that holding the extended foot with your hand while on the descent/ascent is permitted.

Athletes must ensure they reach full extension at the top of the pistol squat. Failure to do so will result in a no rep.

Pistol Box Squats
Athletes must ensure their bottom touches the box when reaching the bottom of the pistol box squat. The extended leg must not make contact with the ground. Note that holding the extended foot with your hand while on the descent/ascent is permitted.

A rep is awarded when athletes reach full extension when standing up. Failure to do so will result in a no rep

Single-Arm Devil’s Press
Athletes must ensure their chest makes contact with the floor when performing the push-up portion of the single-arm devil’s press. Failure to do so will result in a no-rep.