312 Fortitude Family In-House: The Wild WOD West

🧱 WOD 1: “The Showdown”

10-minute time cap

40 Synchro Air Squats
40 Box Jumps or Step-Ups (shared)
30 Toes-to-Bar or 45 Abmat sit-ups (Partner A only)
30 Push-ups or 45 Knee Push-ups (Partner B only)
20 Hang Cleans (Partner A only)
20 Shoulder-to-Overhead (Partner B only)
10 Overhead Squats or 20 Front Squats (Partner A only)
10 Hang Snatches (Partner B only)

Barbell weight:
RX: 50/35 kg
Scaled: 40/25 kg

Flow & Rules:

• Partners complete each movement in order; Partner A and B must finish their assigned reps before moving on.
• Always tag your partner before swapping.
• If a partner can’t complete their movement, the WOD ends there.

🔥 WOD 2: “Kickin’ Up Dust”

8-minute cap | For Time

Workout:
21 Synchro Burpees with High-Five at the Top
6 m Handstand Walk / 12 m Bear Crawl (each)

15 Synchro Burpees with High-Five at the Top
6 m Handstand Walk / 12 m Bear Crawl (each)

9 Synchro Burpees with High-Five at the Top
6 m Handstand Walk / 12 m Bear Crawl (each)

Flow:
On “3, 2, 1… GO!” both athletes drop down for synchro burpees, hitting the ground together. At the top of each rep, partners jump and high-five before going into the next burpee. After completing the round (21–15–9), Athlete A HS walk 6m or bear crawls 12 m, then Athlete B HS walk 6m or bear crawls 12 m.

Continue until all reps are done or time cap is reached.

Score: Fastest time wins.

💪 WOD 3: “Ride or Die”

7-minute cap | Heavy Complex (Find Your Max)

Complex:
1 Clean
2 Front Squats
3 Shoulder-to-Overhead

Flow:

• You have 7 minutes to build to your heaviest successful complex as a pair.
• Only one athlete lifts at a time; partner assists with plate changes and cheers loud 🤠
• Bar starts from the floor every attempt.
• Must complete all 3 movements unbroken for a valid score.

Straight after WOD 3, team will accumulate max calories on the rower within a 3-minute time cap.

Each athlete needs to complete minimum 10 calories.