Sweat FeST VI

Where: 618 State Road 13, Saint Johns, FL 32259
When: May 5th at 8:00
Registration: Sweat FeST VI Sign Up

SWEAT FEST VI IS FUELED BY Progenex


WOD 1:
WOD 1 and 1A Presented By: Renaissance Periodization and WOD Shirt Club
All Divisions will have a 12:00 window. The WOD will have a 10:00 time cap so that everyone gets a score for the lift. Sandbagging the first WOD to get a heavier lift will not be allowed!
*ELITE:
For Time:
9-7-5
Ring Muscle Up
9-7-5 (Per Arm)
Single Arm DB Overhead Squat (50/35)
*This means athletes will do 9 OHS with DB in right hand, bring it down to the floor and switch hands, then do 9 OHS with DB in left hand.
AT COMPLETION OF WOD OR AT 10:00 CAP, WITH REMAINING TIME:
WOD 1A:
1 RM Hang Clean (May be power or squat)
*RX:
For Time:
9-7-5 (MEN) and 7-5-3 (WOMEN)
Bar Muscle Up
9-7-5 (Per arm for both men and women)
Single Arm DB Overhead Squat (50/35)
*This means athletes will do 9 OHS with DB in right hand, bring it down to the floor and switch hands, then do 9 OHS with DB in left hand.
AT COMPLETION OF WOD OR AT 10:00 CAP, WITH REMAINING TIME:
WOD 1A:
1 RM Hang Clean (May be power or squat)
*Masters (40+):
For Time:
9-7-5
Bar Muscle Up (MEN) and Chest to Bar (WOMEN)
9-7-5 (Per Arm)
Single Arm DB Overhead Squat (40/25)
*This means athletes will do 9 OHS with DB in right hand, bring it down to the floor and switch hands, then do 9 OHS with DB in left hand.
AT COMPLETION OF WOD OR AT 10:00 CAP, WITH REMAINING TIME:
WOD 1A:
1 RM Hang Clean (May be power or squat)
*Intermediate
For Time:
15-12-9
Pull Ups
9-7-5 (Per Arm)
Single Arm DB Overhead Squat (35/20)
*This means athletes will do 9 OHS with DB in right hand, bring it down to the floor and switch hands, then do 9 OHS with DB in left hand.
AT COMPLETION OF WOD OR AT 10:00 CAP, WITH REMAINING TIME:
WOD 1A:
1 RM Hang Clean (May be power or squat)
*Scaled
For Time:
18-14-10
Ring Rows
Goblet Squats (35/20)
AT COMPLETION OF WOD OR AT 10:00 CAP, WITH REMAINING TIME:
WOD 1A:
1 RM Hang Clean (May be power or squat)

WOD 2:
WOD 2 is brought to you by King Kong Apparel and Kill Cliff
Elite AND Rx:
10:00 Amrap
14/10 Cal Row
10 Burpees over the rower (open standards)
8 Toes to Bar
6 KB Swings (2/1.5)
Masters AND Intermediate:
10:00 Amrap
14/10 Cal Row
10 Burpees over the rower (open standards)
8 Toes to bar
6 KB Swings (1.5/1)
Scaled:
10:00 Amrap
14/10 Cal Row
10 Burpees over the rower (may step over)
8 Tucks
6 KB Swings (35/25)

WOD 3:
Event 3 is brought to you by BlonyxVital Rehabilitation, and lululemon Jacksonville
3:00 Ladder:
1 Power Clean
20 Jump Rope
2 Power Cleans
20 Jump Rope
3 Power Cleans
20 Jump Rope
4 Power Cleans
20 Jump Rope
etc.
*Score is total Reps
Elite: (155/105) and Double Unders
Rx and Masters: (135/95) and Double Unders
Intermediate: (115/75) Double Unders OR Single Unders
Scaled: (75/55) and Single Unders

WOD 4:
Our final WOD presented by Blonyx, Puori, and Heartland Rehabilitation Services.
"Optimus Prime" *Courtesy of Comptrain
7:00 EMOM
Max Rep Wall Balls
*Every minute, stop and complete 5 deadlifts
*Workout starts with wall balls
*Score is TOTAL number of wall balls, deadlifts excluded

ELITE, Rx, MASTERS:
Deadlift 225/155
Wall Ball 20/14

INTERMEDIATE:
Deadlift 205/135
Wall Ball 20/14

SCALED:
Deadlift 155/105
Wall Ball 14/10