Manchester // Trafford Fit // Same Sex 3's - Scaled & Intermediate

For time in 10 min cap

24 3 way sync Wall ball

12 IGYG Deadball plus vault over box

18 WB

9 Box over

12 WB

6 Box over

6 WB

3 Box over

Into

30 SA DB Devil's press

(2 work in sync while 3rd holds ball in front rack)

Wall balls must be in 3 way synchro in the squat and all hit their respective target height in any orientation.

Deadball over box are performed IGYG round robin.

Ball must come from the floor, onto and over the other side of the box, before the same team member climbing onto and over the box as well.

After all wall balls and box overs are completed, the devil's press must be completed in 2 way sync by any 2 team members.

For the devil's press to count, the deadball must be held by the third member in front rack, above the hips but below the shoulder.

Devils press can be split anyhow.

WB (10/6)(8/4)kg to 10'

Dball (40/25)(30/20)kg

Box (48/40)"

DB (20/12.5)(15/9)

Part A

In 3 minutes, complete AMRAP of the following ladder

1/1/1 - 2/2/2 - 3/3/3...

Rope climb / Wall walk / Burpee box jump over

Straight into 

Part B

In 6 minutes, complete AMRAP break and run reps of

Pull up / TTB / Dip

When a gymnastic set breaks, complete a calorie bike set.

Parts A and B are both completed round robin, split anyhow. Not everyone has to do everything across the entire WOD.

Part A is one work, two rest on all movements.

Part B is two work in sync, one rests for all movements.

Part A is ladder, adding one extra rep to all movements each time a full round is completed.

Part B is break and run format, where a set of any volume can be completed by any two team mates.

Before moving onto the next station, however, a forfeit set of calories must be performed across two bikes.

Calories on the bike are not scored.

The reps must be in sync to count, and a no rep does not mean the set must end, however, as soon as one or more team mates drops off the apparatus for the movement, the set must end and the team moves on to the bikes.

Score is total combined gymnastic reps completed across part A and B.

Rope climb (12'/7' hands on cross bar)

Wall walk (Full/half)

Burpee box over (24"/20") (Jump/step allowed)

Pull up (Bodyweight/green band allowed)

TTB (Toes to bar/toes above waist)

Dip (Bodyweight/Black band)(black band/purple band)

Calories (6/4)(5/3)

Part A:

Each athlete will have 7 minutes to complete a max effort or either a 1/2/3 rep STOH from the rack.

Any and all lifts from the front rack are allowed, as long as lockout under control is achieved overhead.

As many attempts as necessary are allowed in any order to complete each lift.

Straight into 

Part B:

In a 3 minute window, athletes complete AMRAP of a worm STOH.

Worm must start racked on one side, achieve lockout under control overhead anyhow, and come down to the opposite shoulder in any orientation.

Any 2 team members per worm for intermediate, all 3 allowed for scaled.

(125/75)

Part A, score is total weight.

Part B, score is total reps.

Part A:

Each athlete will have 7 minutes to complete a max effort or either a 1/2/3 rep STOH from the rack.

Any and all lifts from the front rack are allowed, as long as lockout under control is achieved overhead.

As many attempts as necessary are allowed in any order to complete each lift.

Straight into 

Part B:

In a 3 minute window, athletes complete AMRAP of a worm STOH.

Worm must start racked on one side, achieve lockout under control overhead anyhow, and come down to the opposite shoulder in any orientation.

Any 2 team members per worm for intermediate, all 3 allowed for scaled.

(125/75)

Part A, score is total weight.

Part B, score is total reps.

On a rolling EMOM clock, athletes first complete a 1 minute AMRAP row, straight into 1 minute AMRAP on the barbell, straight into a 1 minute rest, repeating for 3 rounds each.

Athlete 1 starts on minute 1 and finishes on minute 8.

Athlete 2 starts on minute 2 and finishes on minute 9.

Athlete 3 starts on minute 3 and finishes on minute 10.

The weight on the bar can be changed by any combination of team mayes after minutes 4 and 7.

All bars come from the floor.

Front squat (50/32.5)(40/25)

Clean anyhow (70/45)(55/35)

Deadlift (140/95)(110/70)