Workout 3:

5 Minute AMRAP: (*Score 1)

Climb the Ladder 2, 4, 6, 8, 10, 12…..of

Synchronized Double Dumbbell Snatches 50/35#

Synchronized Toes-to-Bar

-Rest 1:00 Minute-

4 minutes for both athletes to find a

1 Rep Max Clean and Jerk

(*Score 2 combined total weight for both athletes)

Any variation of Clean and Jerk is permitted

VARIATIONS:

RX:

Men 50 lb. DB

Women 35 lb. DB

MASTERS/SCALED:

Men 35 lb. DB

Women 25 lb. DB

NOVICE:

Men 25 lb. DB / Knee-Raises

Women 20 lb. DB / Knee- Raises

NOTES:

·     Athletes will start standing up, at the call of 3, 2, 1. go both Athletes must grab both dumbbells and snatch them up above head. Rep is credited when both athletes have their dumbbells above head at the same time. A Clean and Jerk is not permitted.

·     After completion of reps for double DB snatch, athletes will move to rig and complete the required toes-to-bar reps. Athletes must touch toes-to-bar at the same time on the rig for the rep to count.

·     Athletes will have 1:00 minute to then transition to complete a 1 Rep Max clean and jerk. Athletes will have 4 minutes to each complete a max clean and jerk. Weights can increase and decrease between athletes as long as rep is completed in the allotted time frame.

Workout 3:

5 Minute AMRAP: (*Score 1)

Climb the Ladder 2, 4, 6, 8, 10, 12…..of

Synchronized Double Dumbbell Snatches 50/35#

Synchronized Toes-to-Bar

-Rest 1:00 Minute-

4 minutes for both athletes to find a

1 Rep Max Clean and Jerk

(*Score 2 combined total weight for both athletes)

Any variation of Clean and Jerk is permitted

VARIATIONS:

RX:

Men 50 lb. DB

Women 35 lb. DB

MASTERS/SCALED:

Men 35 lb. DB

Women 25 lb. DB

NOVICE:

Men 25 lb. DB / Knee-Raises

Women 20 lb. DB / Knee- Raises

NOTES:

·     Athletes will start standing up, at the call of 3, 2, 1. go both Athletes must grab both dumbbells and snatch them up above head. Rep is credited when both athletes have their dumbbells above head at the same time. A Clean and Jerk is not permitted.

·     After completion of reps for double DB snatch, athletes will move to rig and complete the required toes-to-bar reps. Athletes must touch toes-to-bar at the same time on the rig for the rep to count.

·     Athletes will have 1:00 minute to then transition to complete a 1 Rep Max clean and jerk. Athletes will have 4 minutes to each complete a max clean and jerk. Weights can increase and decrease between athletes as long as rep is completed in the allotted time frame.

Workout 2:

3 Minute AMRAP: (*Score 1)          

5 Burpee Box Jump Overs

10/8 Calories on Bike

-Rest :30 Seconds-

3 Minute AMRAP: (*Score 2)

10 Deadlifts 225/155#

30 Double Unders

-Rest :30 Seconds-

3 Minute AMRAP: (*Score 3)

5 Bar Muscle Ups

10 Wallballs 30/20#

VARIATIONS:

RX:

Men 30” Box / 225 lb. DL / 30 lb. WB to 10’ / Bar MU

Women 24” Box / 155 lb. DL / 20 lb. WB to 9’ / Bar MU

MASTERS/SCALED:

Men 24” Box / 185 lb. DL / 20 lb. WB to 10’ / C2B Pull-ups

Women 20” Box / 135 lb. DL / 14 lb. WB to 9’ / C2B Pull-ups

NOVICE:

Men 24” Box step up allowed / 155 lb. DL / 30 Singles / 14 lb. WB to 10’ / Pull-ups

Women 20” Box step up allowed / 105 lb. DL / 30 Singles / 10 lb. WB to 9’ / Pull-ups

NOTES:

·     At the call of 3, 2, 1… Go, Athlete 1 will start with burpee box jump overs and complete 5 reps prior to moving to the bike to complete 10/8 Calories.

·     Once Athlete 1 completes the bike calories, Athlete 1 must tag Athlete 2 in order for Athlete 2 to begin with the burpee box jump overs. Athlete 1 cannot begin another round since this is a “you go, I go” piece to complete as many rounds as possible in 3 minutes. 1 Athlete must complete an entire round before the other Athlete can start.

·     Athletes will then transition during the :30 rest to DL and Double unders where the Team has the choice of who to start first, the athletes do no have to stay in the same order from the first AMRAP.

·     First athlete will then complete 10 DL and 30 DU before tagging second athlete to begin their round. This will continue through the transition into the last AMRAP where again the Team has the choice of who to start.

MOVEMENT STANDARDS:

Workout 2:

3 Minute AMRAP: (*Score 1)          

5 Burpee Box Jump Overs

10/8 Calories on Bike

-Rest :30 Seconds-

3 Minute AMRAP: (*Score 2)

10 Deadlifts 225/155#

30 Double Unders

-Rest :30 Seconds-

3 Minute AMRAP: (*Score 3)

5 Bar Muscle Ups

10 Wallballs 30/20#

VARIATIONS:

RX:

Men 30” Box / 225 lb. DL / 30 lb. WB to 10’ / Bar MU

Women 24” Box / 155 lb. DL / 20 lb. WB to 9’ / Bar MU

MASTERS/SCALED:

Men 24” Box / 185 lb. DL / 20 lb. WB to 10’ / C2B Pull-ups

Women 20” Box / 135 lb. DL / 14 lb. WB to 9’ / C2B Pull-ups

NOVICE:

Men 24” Box step up allowed / 155 lb. DL / 30 Singles / 14 lb. WB to 10’ / Pull-ups

Women 20” Box step up allowed / 105 lb. DL / 30 Singles / 10 lb. WB to 9’ / Pull-ups

NOTES:

·     At the call of 3, 2, 1… Go, Athlete 1 will start with burpee box jump overs and complete 5 reps prior to moving to the bike to complete 10/8 Calories.

·     Once Athlete 1 completes the bike calories, Athlete 1 must tag Athlete 2 in order for Athlete 2 to begin with the burpee box jump overs. Athlete 1 cannot begin another round since this is a “you go, I go” piece to complete as many rounds as possible in 3 minutes. 1 Athlete must complete an entire round before the other Athlete can start.

·     Athletes will then transition during the :30 rest to DL and Double unders where the Team has the choice of who to start first, the athletes do no have to stay in the same order from the first AMRAP.

·     First athlete will then complete 10 DL and 30 DU before tagging second athlete to begin their round. This will continue through the transition into the last AMRAP where again the Team has the choice of who to start.

MOVEMENT STANDARDS:

Workout 2:

3 Minute AMRAP: (*Score 1)          

5 Burpee Box Jump Overs

10/8 Calories on Bike

-Rest :30 Seconds-

3 Minute AMRAP: (*Score 2)

10 Deadlifts 225/155#

30 Double Unders

-Rest :30 Seconds-

3 Minute AMRAP: (*Score 3)

5 Bar Muscle Ups

10 Wallballs 30/20#

VARIATIONS:

RX:

Men 30” Box / 225 lb. DL / 30 lb. WB to 10’ / Bar MU

Women 24” Box / 155 lb. DL / 20 lb. WB to 9’ / Bar MU

MASTERS/SCALED:

Men 24” Box / 185 lb. DL / 20 lb. WB to 10’ / C2B Pull-ups

Women 20” Box / 135 lb. DL / 14 lb. WB to 9’ / C2B Pull-ups

NOVICE:

Men 24” Box step up allowed / 155 lb. DL / 30 Singles / 14 lb. WB to 10’ / Pull-ups

Women 20” Box step up allowed / 105 lb. DL / 30 Singles / 10 lb. WB to 9’ / Pull-ups

NOTES:

·     At the call of 3, 2, 1… Go, Athlete 1 will start with burpee box jump overs and complete 5 reps prior to moving to the bike to complete 10/8 Calories.

·     Once Athlete 1 completes the bike calories, Athlete 1 must tag Athlete 2 in order for Athlete 2 to begin with the burpee box jump overs. Athlete 1 cannot begin another round since this is a “you go, I go” piece to complete as many rounds as possible in 3 minutes. 1 Athlete must complete an entire round before the other Athlete can start.

·     Athletes will then transition during the :30 rest to DL and Double unders where the Team has the choice of who to start first, the athletes do no have to stay in the same order from the first AMRAP.

·     First athlete will then complete 10 DL and 30 DU before tagging second athlete to begin their round. This will continue through the transition into the last AMRAP where again the Team has the choice of who to start.

MOVEMENT STANDARDS:

WORKOUT 1:

(15 Minute Time Cap)

For Time

90/75 Calories on Rower (*Score 1)

immediately into….

80 Front Squats 155/105#

70 Shoulder to Overhead 155/105#

8/6 Rope Climbs 15’

60 GHD

50’ Handstand Walks (minimum 10’)

(total time of wod – *Score 2)

VARIATIONS:

RX:

Men 155 lb. (Front Squat & S2OH)

Women 105 lb (Front Squat & S2OH)

MASTERS/SCALED:

Men 135 lb. (Front Squat & S2OH)

Women 95 lb. (Front Squat & S2OH)

Rope Climbs 12’

GHD

50’ Wheelbarrow carry each partner

NOVICE:

Men 115 lb. (Front Squat & S2OH)/ sled 155 lb.

Women 75 lb. (Front Squat & S2OH) / sled 110 lb.

25’ Sled Pull each partner

Sit-ups anchored by DBs

50’ Wheelbarrow carry each partner

NOTES:

-At the call of 3, 2, 1. Athlete 1 will begin rowing, while Athlete 2 waits on the side. Athletes can break up the row however they want; there is no minimum work requirement for either athlete. Score 1 will be written down at the completion of the required Calories.

-Once Judge gives sign that Calories are complete on the Rower, Athlete not working can stand by the barbell but may not pick it up or start the Front Squats until Judge has given the sign to do so.

-There is no minimum work requirement in any piece of the workout, Athletes can break up reps however and switch whenever, no tagging is required.

-Each athlete is required to Handstand or Wheelbarrow carry the entire 50’ before the other Athlete can start their 50’. There will be a minimum 10’ walk requirement for both Handstand and Wheelbarrow carry for rep to count. Athlete 1 must hold their partner between kneecaps and ankles of both legs for Wheelbarrow carry to count.

At the completion of the wod the total time from the beginning of the Row until the end of the workout will be Score 2.

MOVEMENT STANDARDS:

ROW

-Athlete can start on the rower, strapped in, but cannot touch the handle until the call of 3, 2, 1 GO. Athletes can break up 90/75 Calorie row however and may switch at anytime.

-The monitor image will begin with the 90/75 Calorie countdown to ensure an accurate “Time/Score” is recorded for the first portion of this workout.

FRONT SQUATS

-Athlete must start with the barbell on the ground at the beginning of wod, however you may pass or drop barbell throughout wod if desire.

-Athlete may power clean or squat clean into first rep of Front Squat

-Athlete’s hip crease must clearly pass below the top of the knees in the bottom position and the rep is credited when the athlete’s hips and knees are locked out

SHOULDER TO OVERHEAD

-Athlete must bring the barbell in the front-rack position and the bar in contact with the torso.

The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. The feet must be in line under the body, and the bar must be over the center of the athlete’s body when viewed from side.

-A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.

ROPE CLIMBS

-Athlete must start from the floor and may reach up or jump up to start the climb.

-At the top, one hand must touch at or above the 15’ (RX) or 12’ (Scaled/masters) marker.

-On the way down, the athlete must descend and show control before release their grip. Dropping from the top is a no rep.

SLED PULLS

-Athlete must start with feet behind the marker and maintain throughout sled pull.

-Athlete must pull the sled all the way to clear the 25’ line before next partner can grab rope and take it down to the other side to then begin pulling sled past 25’ marker.

GHDs

-Athlete will start sitting on GHD with feet fitted into the foot holders

-Athlete will then reach back and touch with both hands the floor and/or plates on the floor and then sit up and touch with both hands on the footpads for the rep to count.

SIT-UP

-Athlete will begin with the back in contact with the floor, feet anchored, and hands touching the floor above the head

-Athlete will raise the torso until the hands touch the toes or the dumbbells.

HANDSTAND WALK

-Athlete will kick up both hands (entire hand, including palm and fingers) behind the marked line. Stepping over the line or landing with the hands on or over the line will be a no rep.

-A rep is credit when both hands, including palms and fingers, cross the line before the feet touch the ground. Jumping hands over the line to finish a section is not allowed.

-Minimum distance is 10' and each 10-foot section will count as 1 rep.

WHEELBARROW CARRY

-Athlete 1 will pick up Athlete 2 legs between kneecaps and ankles to lift body.

-Athlete 1 will then walk on hands for 50’ feet, each 5-foot section will count as 1 rep. Athlete 2 will then do the same for Athlete 1.

WORKOUT 1:

(15 Minute Time Cap)

For Time

90/75 Calories on Rower (*Score 1)

immediately into….

80 Front Squats 155/105#

70 Shoulder to Overhead 155/105#

8/6 Rope Climbs 15’

60 GHD

50’ Handstand Walks (minimum 10’)

(total time of wod – *Score 2)

VARIATIONS:

RX:

Men 155 lb. (Front Squat & S2OH)

Women 105 lb (Front Squat & S2OH)

MASTERS/SCALED:

Men 135 lb. (Front Squat & S2OH)

Women 95 lb. (Front Squat & S2OH)

Rope Climbs 12’

GHD

50’ Wheelbarrow carry each partner

NOVICE:

Men 115 lb. (Front Squat & S2OH)/ sled 155 lb.

Women 75 lb. (Front Squat & S2OH) / sled 110 lb.

25’ Sled Pull each partner

Sit-ups anchored by DBs

50’ Wheelbarrow carry each partner

NOTES:

-At the call of 3, 2, 1. Athlete 1 will begin rowing, while Athlete 2 waits on the side. Athletes can break up the row however they want; there is no minimum work requirement for either athlete. Score 1 will be written down at the completion of the required Calories.

-Once Judge gives sign that Calories are complete on the Rower, Athlete not working can stand by the barbell but may not pick it up or start the Front Squats until Judge has given the sign to do so.

-There is no minimum work requirement in any piece of the workout, Athletes can break up reps however and switch whenever, no tagging is required.

-Each athlete is required to Handstand or Wheelbarrow carry the entire 50’ before the other Athlete can start their 50’. There will be a minimum 10’ walk requirement for both Handstand and Wheelbarrow carry for rep to count. Athlete 1 must hold their partner between kneecaps and ankles of both legs for Wheelbarrow carry to count.

At the completion of the wod the total time from the beginning of the Row until the end of the workout will be Score 2.

MOVEMENT STANDARDS:

ROW

-Athlete can start on the rower, strapped in, but cannot touch the handle until the call of 3, 2, 1 GO. Athletes can break up 90/75 Calorie row however and may switch at anytime.

-The monitor image will begin with the 90/75 Calorie countdown to ensure an accurate “Time/Score” is recorded for the first portion of this workout.

FRONT SQUATS

-Athlete must start with the barbell on the ground at the beginning of wod, however you may pass or drop barbell throughout wod if desire.

-Athlete may power clean or squat clean into first rep of Front Squat

-Athlete’s hip crease must clearly pass below the top of the knees in the bottom position and the rep is credited when the athlete’s hips and knees are locked out

SHOULDER TO OVERHEAD

-Athlete must bring the barbell in the front-rack position and the bar in contact with the torso.

The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. The feet must be in line under the body, and the bar must be over the center of the athlete’s body when viewed from side.

-A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.

ROPE CLIMBS

-Athlete must start from the floor and may reach up or jump up to start the climb.

-At the top, one hand must touch at or above the 15’ (RX) or 12’ (Scaled/masters) marker.

-On the way down, the athlete must descend and show control before release their grip. Dropping from the top is a no rep.

SLED PULLS

-Athlete must start with feet behind the marker and maintain throughout sled pull.

-Athlete must pull the sled all the way to clear the 25’ line before next partner can grab rope and take it down to the other side to then begin pulling sled past 25’ marker.

GHDs

-Athlete will start sitting on GHD with feet fitted into the foot holders

-Athlete will then reach back and touch with both hands the floor and/or plates on the floor and then sit up and touch with both hands on the footpads for the rep to count.

SIT-UP

-Athlete will begin with the back in contact with the floor, feet anchored, and hands touching the floor above the head

-Athlete will raise the torso until the hands touch the toes or the dumbbells.

HANDSTAND WALK

-Athlete will kick up both hands (entire hand, including palm and fingers) behind the marked line. Stepping over the line or landing with the hands on or over the line will be a no rep.

-A rep is credit when both hands, including palms and fingers, cross the line before the feet touch the ground. Jumping hands over the line to finish a section is not allowed.

-Minimum distance is 10' and each 10-foot section will count as 1 rep.

WHEELBARROW CARRY

-Athlete 1 will pick up Athlete 2 legs between kneecaps and ankles to lift body.

-Athlete 1 will then walk on hands for 50’ feet, each 5-foot section will count as 1 rep. Athlete 2 will then do the same for Athlete 1.