Beach Town Throw Down 2026

INDY - WOD 4 - “Heavy Puling”

In 10 minutes

RX:

(Part A)

21 Front Squats 

21 Pull Ups

15 Thrusters 

15 Chest to Bar Pull Ups

 9 Clusters

 9 Bar Muscle Ups

Weight : (135/95 lbs)

Rest remaining time

At 7:00 minutes 

(Part B)

3 minutes to establish 1 Rep Max Clean & Jerk

Intermediate/Masters:

(Part A)

18 Front Squats

18 Pull Ups

12 Thrusters 

12 Chest to Bar Pull Ups

 6 Clusters 

 6 Bar Muscle Ups

Weight: (115/85 lbs)

Rest remaining time

At 7:00 minutes 

(Part B)

3 minutes to establish 1 Rep Max Clean & Jerk

Scaled:

(Part A)

18 Front Squats 

18 Ring Rows

12 Thrusters 

12 Ring Rows

  6 Clusters 

  6 Ring Rows

Weight: (95/75 lbs)

Rest remaining time

At 7:00 minutes 

 (Part B)

3 minutes to establish 1 Rep Max Clean & Jerk

Teens:

(Part A)

12 Front Squats

12 Pull Ups

  9 Thrusters

  9 Chest to Bar Pull Ups

  6 Clusters 

  6 Bar Muscle Ups

Weight:  (95/75 lbs)\

Rest remaining time

At 7:00 minutes 

(Part B)

3 minutes to establish 1 Rep Max Clean & Jerk

Workout Description & Standards:

With a running clock of 10 minutes (Part A), at 3-2-1-Go, the athlete will advance to the barbell and perform the prescribed amount of Front Squats. Elbows must be in front of the bar in a front rack position. The first rep can be a Squat Clean. For the squats, the hips must clearly go below the knee in the bottom of the squat and reach full extension of the hips and knees at the top of the rep. Once all reps are completed, the athlete will move to the rig and perform the gymnastic movement prescribed. For Pull ups the arms must start at extension and the chin must clearly be over the bar for the rep to count. Strict, kipping and butterfly pull ups are allowed. No jumping or bands are allowed. For Ring Rows, the athlete's feet must be on the prescribed line with arms extended and body in a straight line. The rings must touch the chest of the athlete at the top of the rep for the rep to count. Once all gymnastic movements are completed, the athlete will move back to the barbell to complete the Thrusters. The rep consists of a Front Squat into a Push Press. The rep begins with the barbell on the shoulders in the front rack position. The first rep can be a Squat Clean. The hips must go below the knee and extend fully at the top going into a Push Press. The knees may not bend at all once the squat is completed. Arms must fully lock out overhead for the rep to count. Push Jerks are not allowed. The bar must stay on the shoulders in between reps and should not touch the ground. After all reps are completed the athlete will go back to the rig to complete the gymnastic movements. For Chest to Bar Pull ups, the athlete’s chest must clearly make contact with the bar for the rep to count. Kipping and butterfly are allowed. After the prescribed reps, the athletes will move back to the bar for Clusters, which is a Squat Clean into a Thruster.  Each rep starts with the bar on the ground, into a Squat Clean or Power Clean and Front Squat, and overhead for a Thruster. The bar must return to the ground between each rep. After the prescribed Clusters, the athlete returned to the rig for the final gymnastic movement. For Bar Muscle Ups the feet may not go higher than the bar and the arms must pass through a dip and lock out at the top of the rep. The time is stopped when the last rep is completed. The time cap for this part is 7:00 minutes. The first score is the time completed for the workout or reps, if not finished. The athlete will rest the remaining time and may add weight to the barbell. 

At the 7 minute mark (Part B), the athlete will have 3 minutes to establish a One Rep Max Clean & Jerk. The athlete must tell the judge the attempted weight before the lift. The Clean must go from the ground in one motion to the shoulder and then overhead. Hang Cleans are not allowed. Power Cleans, Squats Cleans and Split Cleans are permitted. Strict Press, Push Press, Push Jerks, Split Jerks and Squat Jerks are permitted. The rep is good when the bar is fully locked out overhead and both feet are back together side by side. Once the lift has been started, it may be completed even after the timer has stopped. The score is the heaviest successful Iift. 

This workout has two scores, Part A is for time completed (or reps if not finished) and Part B is heaviest successful lift.  

3 Rounds for Time:

15 Deadlifts

30 Wall Balls

200m Run

Weights:

RX - Wall Ball 30/20 lbs,  Deadlift 315/225 lbs

Intermediate/Masters: Wall Ball 20/14 lbs, Deadlift 255/175 lbs

Masters 45+: Wall Ball 20/14 lbs, Deadlifts 225/155 lbs

Scaled/Teens: Wall Ball 14/10 lbs, Deadlifts 205/125 lbs

Time Cap: 9 min

Workout Description:

At 3-2-1-Go the athlete will pick up the barbell and begin the 15 Deadlift reps. The Deadlift rep is good when full extension has been reached with legs fully locked out and shoulders behind the bar. Sumo Deadlifts are not allowed.  After the Deadlifts are completed, the athlete will move to the Wall Ball station and perform 30 Wall Ball Shots. The rep is good when a full squat is achieved with hips below the hip crease and when then the Ball hits the correct target. After all 30 reps have been completed the athlete will run 200m around the workout area and run back to the barbell for the second round. The workout ends when the athlete finishes the third run.

Score is time of completion.

BTTD - WoD 5 - Indy - “Sandy Hands”

RX:

In 3 minutes complete:

60 ft Sandbag Carry

30 ft Handstand Walk 

2/1 Rope Climb

30 ft Handstand Walk 

60 ft Sandbag Carry

-rest remaining time

In 3 minutes complete:

60 ft Sandbag Carry

30 ft Handstand Walk 

2/1 Rope Climb

30 ft Handstand Walk

60 ft Sandbag Carry

-rest remaining time

In 3 minutes complete:

60 ft Sandbag Carry

30 ft Handstand Walk

2/1 Rope Climb

30 ft Handstand Walk 

60 ft Sandbag Carry

-rest remaining time

Weight: 150/100 lbs

Handstand Walk: 30ft  unbroken

Score is combined time for all 3 Rounds

Intermediate/Masters:

In 3 minutes complete: 

60 ft Sandbag Carry

15 ft Handstand Walk 

2/1 Rope Climb

15 ft Handstand Walk

60 ft Sandbag Carry

-rest remaining time

In 3 minutes complete: 

60 ft Sandbag Carry

15 ft Handstand Walk 

2/1 Rope Climb

15 ft Handstand Walk 

60 ft Sandbag Carry

-rest remaining time

In 3 minutes complete: 

60 ft Sandbag Carry

15 ft Handstand Walk 

2/1 Rope Climb

15 ft Handstand Walk 

60 ft Sandbag Carry

-rest remaining time

Weight: 150/100 lbs

Handstand Walk: 7.5ft unbroken 

Score is combined time for all 3 Rounds

Scaled:

In 3 minutes complete: 

60 ft Sandbag Carry

30 ft Bear Crawl

6 Rope Pulls

30 ft Bear Crawl

60 ft Sandbag Carry

-rest remaining time

In 3 minutes complete: 

60 ft Sandbag Carry

30 ft Bear Crawl

6 Rope Pulls

30 ft Bear Crawl

60 ft Sandbag Carry

-rest remaining time

In 3 minutes complete: 

60 ft Sandbag Carry

30 ft Bear Crawl

6 Rope Pulls

30 ft Bear Crawl

60 ft Sandbag Carry

-rest remaining time

Weight: 100/75 lbs

Score is combined time for all 3 Rounds

Teens:

In 3 minutes complete: 

60 ft Sandbag Carry

15 ft Handstand Walk

2/1 Rope Climb

15 ft Handstand Walk

60 ft Sandbag Carry

-rest remaining time

In 3 minutes complete: 

60 ft Sandbag Carry

15 ft Handstand Walk 

2/1 Rope Climb

15 ft Handstand Walk 

60 ft Sandbag Carry

-rest remaining time

In 3 minutes complete: 

60 ft Sandbag Carry

15 ft Handstand Walk 

2/1 Rope Climb

15 ft Handstand Walk 

60 ft Sandbag Carry

-rest remaining time

Weight: 100/75 lbs

Handstand Walk: 7.5ft unbroken

Score is combined time for all 3 Rounds

Workout Description & Standards:

At 3-2-1-Go, athletes will go to the sandbag and pick it up in a bear hug hold and carry the sandbag 60 feet. Once both feet are passed the line the sandbag can be dropped. Then the athlete will Handstand Walk or Bear Crawl, depending on the division, to the 30ft or 15ft line. The athlete's hands must be behind the line when kicking up or starting the crawl. RX must do all 30ft unbroken and Intermediate, Masters and Teens divisions will be allowed to break them up in 7.5ft increments. After both hands are across the line, the athlete will advance to the rope and perform the allotted amount of Rope Climbs or Rope Pulls. For Rope Climbs, one hand must touch the top beam of the rig for the rep to count. Regular and legless Rope Climbs are allowed. For Rope Pulls, the athlete begins standing up and lowers themselves to the ground via the rope. Shoulders must touch the ground. Then the athlete will climb back up the rope to a standing position and touch the taped line on the rope. 

Once the Rope Climb(s) are completed, the athlete will go back to the handstand line and start the Handstand Walk or Bear Crawl to the same standards. Once both hands have crossed the line the athlete will pick up the sandbag and carry it to the finish line. When both feet are across the line with the sandbag in hand, the time will stop. No jumping or diving across the line is permitted. The score is the combined time across all three rounds.

In 2:30 min each

Row 20/16 calories
12 Burpee Box Jump Overs
-Max Alt Dumbbell Snatch in remaining time

:30 sec Rest

Row 20/16 calories
20 Alt Dumbbell Snatch
-Max Burpee Box Jump Overs in remaining time

:30 sec Rest

20 Alt Dumbbell Snatch
12 Burpee Box Jump Overs
-Max Calorie Row in remaining time

Weights:

RX - DB 70/50 lbs

Intermediate/Masters - DB 50/35 lbs

Scaled/Teens - DB 35/25 lbs

Box Height:

RX - 24/20 inches

Intermediate/Masters - 24/20 inches

Scaled/Teens: 24/20 inches

Workout Description:

The athlete will start on the rower, hands off the handles. At 3-2-1-Go the athlete will begin rowing. After completing all 20 (men)/16 (women) calories, the athlete will move to the box. There the athlete will perform 12 Burpee Box Jump Overs. Scaled athletes can choose to step over the box. The athletes must face the box and their chest must touch the ground during the burpee. Both feet must make contact on top of the box for Jumps and Step Overs. The athlete must step off the box. No rebounding is allowed. The rep is good when both feet are on the other side of the box. Once all 12 reps are completed, the athlete will do as many Alternating Dumbbell Snatches as possible in the remaining time. Both heads of the dumbbell must touch the ground and the dumbbell must move in one motion overhead to a locked out position for the rep to count. At  2:30 min the athlete will rest. 

After 30 sec of Rest, the athlete will start back on the rower. At 3-2-1-Go, the athlete will perform 20/16 calories on the rower. Then the athlete will move to the dumbbell and complete 20 Alternating Snatches. In the remaining time the athlete will then perform as many Burpee Box Jump Overs as possible. The rep is only good when both feet are on the ground after the Jump Over. The athlete will then rest 30 sec.

 For the last round the athlete will start at the Dumbbell. At 3-2-1-Go the athlete will pick up the dumbbell and perform 20 Alternating Dumbbell Snatches. Then the athlete will move to the box and perform 12 Burpee Box Jump Overs. In the remaining time the athlete will row for max calories until the 2:30 min time is completed.

Score is total reps combined of all three rounds. 

INDY - WOD 4 - “Heavy Puling”

In 10 minutes

RX:

(Part A)

21 Front Squats 

21 Pull Ups

15 Thrusters 

15 Chest to Bar Pull Ups

 9 Clusters

 9 Bar Muscle Ups

Weight : (135/95 lbs)

Rest remaining time

At 7:00 minutes 

(Part B)

3 minutes to establish 1 Rep Max Clean & Jerk

Intermediate/Masters:

(Part A)

18 Front Squats

18 Pull Ups

12 Thrusters 

12 Chest to Bar Pull Ups

 6 Clusters 

 6 Bar Muscle Ups

Weight: (115/85 lbs)

Rest remaining time

At 7:00 minutes 

(Part B)

3 minutes to establish 1 Rep Max Clean & Jerk

Scaled:

(Part A)

18 Front Squats 

18 Ring Rows

12 Thrusters 

12 Ring Rows

  6 Clusters 

  6 Ring Rows

Weight: (95/75 lbs)

Rest remaining time

At 7:00 minutes 

 (Part B)

3 minutes to establish 1 Rep Max Clean & Jerk

Teens:

(Part A)

12 Front Squats

12 Pull Ups

  9 Thrusters

  9 Chest to Bar Pull Ups

  6 Clusters 

  6 Bar Muscle Ups

Weight:  (95/75 lbs)\

Rest remaining time

At 7:00 minutes 

(Part B)

3 minutes to establish 1 Rep Max Clean & Jerk

Workout Description & Standards:

With a running clock of 10 minutes (Part A), at 3-2-1-Go, the athlete will advance to the barbell and perform the prescribed amount of Front Squats. Elbows must be in front of the bar in a front rack position. The first rep can be a Squat Clean. For the squats, the hips must clearly go below the knee in the bottom of the squat and reach full extension of the hips and knees at the top of the rep. Once all reps are completed, the athlete will move to the rig and perform the gymnastic movement prescribed. For Pull ups the arms must start at extension and the chin must clearly be over the bar for the rep to count. Strict, kipping and butterfly pull ups are allowed. No jumping or bands are allowed. For Ring Rows, the athlete's feet must be on the prescribed line with arms extended and body in a straight line. The rings must touch the chest of the athlete at the top of the rep for the rep to count. Once all gymnastic movements are completed, the athlete will move back to the barbell to complete the Thrusters. The rep consists of a Front Squat into a Push Press. The rep begins with the barbell on the shoulders in the front rack position. The first rep can be a Squat Clean. The hips must go below the knee and extend fully at the top going into a Push Press. The knees may not bend at all once the squat is completed. Arms must fully lock out overhead for the rep to count. Push Jerks are not allowed. The bar must stay on the shoulders in between reps and should not touch the ground. After all reps are completed the athlete will go back to the rig to complete the gymnastic movements. For Chest to Bar Pull ups, the athlete’s chest must clearly make contact with the bar for the rep to count. Kipping and butterfly are allowed. After the prescribed reps, the athletes will move back to the bar for Clusters, which is a Squat Clean into a Thruster.  Each rep starts with the bar on the ground, into a Squat Clean or Power Clean and Front Squat, and overhead for a Thruster. The bar must return to the ground between each rep. After the prescribed Clusters, the athlete returned to the rig for the final gymnastic movement. For Bar Muscle Ups the feet may not go higher than the bar and the arms must pass through a dip and lock out at the top of the rep. The time is stopped when the last rep is completed. The time cap for this part is 7:00 minutes. The first score is the time completed for the workout or reps, if not finished. The athlete will rest the remaining time and may add weight to the barbell. 

At the 7 minute mark (Part B), the athlete will have 3 minutes to establish a One Rep Max Clean & Jerk. The athlete must tell the judge the attempted weight before the lift. The Clean must go from the ground in one motion to the shoulder and then overhead. Hang Cleans are not allowed. Power Cleans, Squats Cleans and Split Cleans are permitted. Strict Press, Push Press, Push Jerks, Split Jerks and Squat Jerks are permitted. The rep is good when the bar is fully locked out overhead and both feet are back together side by side. Once the lift has been started, it may be completed even after the timer has stopped. The score is the heaviest successful Iift. 

This workout has two scores, Part A is for time completed (or reps if not finished) and Part B is heaviest successful lift.  

AMRAP in 10 min

Part A:

2 Athletes:

Max Calorie Row - one rowing at a time

Part B:

2 Athletes:

20 Synchro Alternating Dumbbell Snatch
12 Synchro Burpee Box Over

Rotate Teams after 1 Round of Snatches and Burpee Box Jump Overs.

Weight:

RX - Dumbbells 70/50 lbs

Intermediate/Masters - Dumbbell 50/35 lbs

Scaled/Teen - 35/25 lbs

Box Height:

RX - 24/20 inches

Intermediate/Masters - 24/20 inches

Scaled/Teens: 24/20 inches

Part A: Score is total Calories on Rower

Part B: Score is total Reps completed on AMRAP

Workout Description:

Two athletes will start on Part A on the rower. One athlete will row and one athlete will rest. The athletes can switch at any time. Part B will start with 2 athletes working on the AMRAP. At 3-2-1-Go one athlete will begin rowing while one rests and the other two athletes will begin the Synchro Alternating Dumbbell Snatches. Both heads of the dumbbell must touch the ground and in one motion achieve full lock out position overhead. The synchronization is overhead.The dumbbells must be locked out overhead together for the rep to count. Once all 20 reps are completed the athletes will move to the box and perform 12 Box facing Burpee Box Jump Overs.  The synchronization is in the bottom of the burpee when both chests are touching the ground. After completing the Burpee Box Jump Overs the athletes will switch with the rowing athletes. 

The two athletes on the rower will move to the Dumbbells for Snatches. The athletes will keep switching between rowing and the AMRAP until the 10 min are over. 

All teams, including CoEd, can choose their partners, but must stay in the same pairs throughout the whole workout There are two scores for this workout. Part A is total Calories and Part B is as many reps as possible. 

AMRAP in 10 min

Part A:

2 Athletes:

Max Calorie Row - one rowing at a time

Part B:

2 Athletes:

20 Synchro Alternating Dumbbell Snatch
12 Synchro Burpee Box Over

Rotate Teams after 1 Round of Snatches and Burpee Box Jump Overs.

Weight:

RX - Dumbbells 70/50 lbs

Intermediate/Masters - Dumbbell 50/35 lbs

Scaled/Teen - 35/25 lbs

Box Height:

RX - 24/20 inches

Intermediate/Masters - 24/20 inches

Scaled/Teens: 24/20 inches

Part A: Score is total Calories on Rower

Part B: Score is total Reps completed on AMRAP

Workout Description:

Two athletes will start on Part A on the rower. One athlete will row and one athlete will rest. The athletes can switch at any time. Part B will start with 2 athletes working on the AMRAP. At 3-2-1-Go one athlete will begin rowing while one rests and the other two athletes will begin the Synchro Alternating Dumbbell Snatches. Both heads of the dumbbell must touch the ground and in one motion achieve full lock out position overhead. The synchronization is overhead.The dumbbells must be locked out overhead together for the rep to count. Once all 20 reps are completed the athletes will move to the box and perform 12 Box facing Burpee Box Jump Overs.  The synchronization is in the bottom of the burpee when both chests are touching the ground. After completing the Burpee Box Jump Overs the athletes will switch with the rowing athletes. 

The two athletes on the rower will move to the Dumbbells for Snatches. The athletes will keep switching between rowing and the AMRAP until the 10 min are over. 

All teams, including CoEd, can choose their partners, but must stay in the same pairs throughout the whole workout There are two scores for this workout. Part A is total Calories and Part B is as many reps as possible. 

TEAM -  “Partner Dead Balls”

For Time:

60 Synchro Wall Balls

40 Partner Deadlifts

600m Run

60 Partner Deadlifts

40 Synchro Wall Balls

Time Cap: 9 min

Weights:

Rx: Wall Balls 30/20 lbs & 10/9 ft target

 Deadlifts 405/315 lbs

RX CoEd: Wall Balls 30/20 lbs &10/9 ft target

 Deadlifts: 365 lbs

Intermediate/Masters: Wall Balls 20/14 lbs & 10/9 ft target 

Deadlifts: 365/275 lbs

Intermediate/Masters CoEd: Wall Balls 20/14 lbs & 10/9 ft target

Deadlifts: 315 lbs

Scaled: Wall Balls 14/10 lbs & 10/9 ft target

Deadlifts: 315/225lbs

Scaled CoEd: Wall Balls 14/10 lbs & 10/9 ft target

 Deadlifts: 275 lbs

Workout Description:

All four athletes will be at the start line. At 3-2-1-Go two athletes will go to the Wall Balls and do 60 Synchro Wall Ball Shots. Men will hit the 10ft target and the women hit the 9ft target. Hips must come below the hip crease in the squat and the ball must hit the target for the rep to count. The synchronization is in the bottom of the squat. If the partners want to switch, they must do so behind the start line. Once all 60 Wall Ball Shots have been completed, the athletes begin the Synchro Deadlifts. Two athletes will lift one barbell together. The rep is good when full extension of the knees and hips is reached and the shoulders are behind the barbell. Partners will stand side by side for the deadlifts, hands may cross but not required. Once all 40 Deadlifts are completed, all four athletes will grab a rope and run 600 meters together. Once all four athletes have crossed the at the start line, two athletes will advance to the barbell and complete the 60 Deadlifts and then the 40 Wall Ball Shots. Athletes may switch at any time behind the start line.  The time will end when all four athletes are back across the start line. CoEd teams will be MF/MF for all movements. 

TEAM - WOD 4 - “Together Forever ”

RX:

In 13 min

(Part A)

Partners A & B:

21 Synchro Barbell Front Squats  & Dumbbell Front Squats 

21 Synchro Pull Ups

15 Synchro Barbell Thrusters & DB Thrusters 

15 Synchro Chest to Bar Pull Ups

 9 Synchro Barbell Clusters & DB Clusters

 9 Synchro Bar Muscle Ups

Weights:  

Barbell (135/95 lbs)

Dumbbells (70/50 lbs)

At 7:00 minutes 

(Part B)

Partners C & D:

6 minutes for Partners C & D to establish a 1 Rep Max Clean & Jerk each

Intermediate/Masters:

In 13 minutes:

(Part A)

Partner A & B:

21 Synchro Barbell Front Squats & Dumbbell Front Squats

21 Pull Ups & Hold

15 Synchro Barbell Thrusters & Dumbbell Thrusters

15 Chest to Bar Pull Ups & Hold

 9 Synchro Barbell Clusters & Dumbbell Clusters

 9 Bar Muscle Ups & Hold

Weights:

Barbell (115/85 lbs)

Dumbbells (50/35 lbs)

At 7:00 minutes

(Part B)

Partners C & D:

6 minutes to Partners C & D establish a 1 Rep Max Clean & Jerk each

Scaled:

(Part A)

In 13 minutes:

Partners A & B:

21 Synchro Barbell Front Squats & Dumbbell Front Squats

21 Ring Rows & Hold

15 Synchro Barbell Thrusters & Dumbbell Thrusters

15 Ring Rows & Hold

  9 Synchro Barbell Clusters & Dumbbell Clusters

  9 Ring Rows & Hold

Weights:

Barbell (96/75 lbs)

Dummbells (35/25 lbs)

At 7:00 minutes

(Part B)

Partners C & D:

6 minutes for Partners C & D establish a 1 Rep Max Clean & Jerk each

Workout Description & Standards:

For this workout the teams will work in pairs of A & B and C & D and may NOT switch during the workout. CoEd must go M/F for both parts. 

With a running clock of 13 minutes (Part A), at 3-2-1-Go Athletes A & B will advance to the barbell and dumbbells to perform the prescribed amount of Synchro Front Squats. Elbows must be in front of the bar in a front rack position and dumbbells on the shoulders. The first rep can be a Squat Clean. For the squats the hips must clearly go below the knee in the bottom of the squat and reach full extension of the hips and knees at the top of the rep. The synchronization is at the bottom of the squat. Once all reps are completed, Athletes A & B will move to the rig and perform the gymnastic movement prescribed. For Pull ups, the arms must start in at extension and the chin must clearly be over the bar for the rep to count. Strict, kipping and butterfly pull ups are allowed. No jumping or bands are allowed. For RX, the gymnastic movements must be synchronized. The synchronization is at the top with the chin over the bar at the same time. For Intermediate, Masters and Scaled, one athlete will be performing the gymnastic movement while the other athlete hangs from the bar. If the athlete drops, the reps do not count. Athletes A & B may switch as needed. For Ring Rows, the athlete's feet must be on the prescribed line with arms extended and body in a straight line. The rings must touch the chest of the athlete at the top of the rep for the rep to count. Once all gymnastic movements are completed in the first set, Athletes A & B will start with the Synchro Thrusters. The rep consists of a Front Squat into a Push Press. The rep begins with the barbell and dumbbells on the shoulders in the front rack position. The first rep can be a Squat Clean. The hips must go below the knee and extend fully at the top going into a Push Press. The knees may not bend at all once the squat is completed. Arms must fully lock out overhead for the rep to count. Push Jerks are not allowed. The bar and dumbbells must stay on the shoulders in between reps and should not touch the ground. The synchronization is at the top of the rep with the bar or dumbbells overhead in the locked out position. After all reps are completed, the athletes will go back to the rig to complete the gymnastic movements. For Chest to Bar Pull ups, the athlete’s chest must clearly make contact with the bar for the rep to count. Kipping and butterfly are allowed. For RX, the synchronization is when the chest touches the bar. For Intermediate, Masters and Scaled, one athlete will hang on the bar while the reps are performed. For the third round,  Athletes A & B go to the bar/dumbbells for Synchronized Clusters, which is a Squat Clean into a Thruster.  Each rep starts with the bar or dumbbells on the ground, into a Squat Clean or Power Clean and Front Squat and then overhead for a Thruster. The same standards apply for the Front Squat and Push Press part of the Cluster. The bar/dumbbells must return to the ground between each rep. The synchronization is at the top of the reps with arms in locked out position. After the prescribed Clusters, the athletes return to the rig for the final gymnastic movement. For Bar Muscle Ups, the feet may not go higher than the bar and the arms must pass through a dip and lock out at the top of the rep. The synchronization is at the top of the bar with locked out arms. For Intermediate, Masters and Scaled, either athlete can perform the gymnastic movements while the other partner hangs on the bar. The time is stopped when the last rep is completed. The time cap for this part is 7:00 minutes.The first score is the time completed for the workout or reps if not finished. Once Athletes A & B cross the start line, Athletes C & D may advance to the barbell and load the barbell for their  first lift. CoEd TEAMS MUST BE M/F.

At the 7 minute mark (Part B), Athletes C & D will have 6 minutes to establish a One Rep Max Clean & Jerk each. One athlete will work at a time using one barbell. CoEd MUST BE M/F  and will have two barbells. The athlete must tell the judge the attempted weight before the lift. The Clean must go from the ground in one motion to the shoulder and then overhead. Hang Cleans are not allowed. Power Cleans, Squats Cleans and Split Cleans are permitted. Strict Press, Push Press, Push Jerks, Split Jerks and Squat Jerks are permitted. The rep is good when the bar is fully locked out overhead and both feet are back together side by side. Once the lift has been started, it may be completed even after the timer has stopped.The score is the combined weight from each partner’s successful max lift. 

This workout has two scores, one for time completed (or reps if not finished) and combined weight of both athletes.

BTTD - WoD 5 - TEAM “Walking on Sand”

RX:

Chipper for Time 

30 Sandbag Cleans

10/8 Rope Climbs

270 ft Handstand Walk 

10/8 Rope Climbs

360 ft Sandbag Carry 

Sandbag Weight: (150/100 lbs)

Handstand Walk:  30 ft unbroken 

Time Cap: 10 min 

RX CoEd:

Chipper for Time:

30 Sandbag Cleans

9 Rope Climbs

270 ft Handstand Walk 

9 Rope Climbs

360 ft Sandbag Carry 

Sandbag Weight: (150/100 lbs)

Handstand Walk:  30 ft unbroken 

Time Cap: 10 min 

Intermediate/Masters:

Chipper for Time:

30 Sandbag Cleans

7/5 Rope Climbs

180 ft Handstand Walk 

7/5 Rope Climbs

360 ft Sandbag Carry 

Sandbag Weight: (100/75 lbs)

Handstand Walk: 7.5 ft unbroken 

Time Cap: 10 min 

Intermediate/Masters CoEd:

Chipper for Time:

30 Sandbag Cleans

6 Rope Climbs

180 ft Handstand Walk 

6 Rope Climbs

360 ft Sandbag Carry 

Sandbag Weight: (100/75 lbs)

Handstand Walk: 7.5 ft unbroken 

Time Cap: 10 min 

Scaled:

Chipper for Time:

30 Sandbag Cleans

7/5 Rope Pulls

180 Partner Wheelbarrow Walks

7/5 Rope Pulls

360 ft Sandbag Carry 

Sandbag Weight: (75/50 lbs)

Wheelbarrow Walk: 30 ft unbroken

Time Cap: 10 min 

Scaled CoEd:

Chipper for Time:

30 Sandbag Cleans

6 Rope Pulls

180 Partner Wheelbarrow Walks

6 Rope Pulls

360 ft Sandbag Carry 

Sandbag Weight: (75/50 lbs)

Wheelbarrow Walk: 30 ft unbroken

Time Cap: 10 min 

Workout Description & Standards:

At 3-2-1-Go, two athletes will stay behind the start line and two athletes will go to the sandbag and perform the allotted number of Sandbag Cleans. The sandbag must be taken from the ground and lifted to one shoulder. Full extension of the knees and hips must be reached with the sandbag on the shoulder and the hand not holding the sandbag must be straightened out to the side. The sandbag can be lowered or dropped to the ground in front of the athlete once the rep is counted as completed. The two athletes can switch off at any point, but only one works at a time. If an athlete needs to be substituted, it must be done behind the start line. 

Once all reps are completed, two athletes will advance to the climbing rope and perform the allotted amount of rope climbs or rope pulls. For rope climbs, one hand must touch the top beam of the rig for the rep to count. Regular and legless rope climbs are allowed. For Rope Pulls, the athlete begins standing up and lowers themselves to the ground via the rope. Shoulders must touch the ground. Then the athlete will climb back up the rope to a standing position and touch the taped line on the rope. Athletes can switch and substitute (behind the start line)  at any time but only one works at a time. 

After all Rope climbs are completed, two athletes will Handstand Walk or Wheelbarrow Walk depending on the division. The athlete's hands must be behind the line when kicking up. The course is broken into 90 ft sections (down and back is 180ft). RX must do 30ft unbroken segments, Intermediate and Masters must do at least 7.5ft segments. Scaled athletes must do Wheelbarrow Walks in 30ft segments. For the Wheelbarrow Walks, one athlete will be on their hands behind the start line and the second athlete will pick up the legs of the first athlete at the ankles and walk down the field. The athletes can switch after one segment has been completed with both hands over the segment line (30ft for RX, 7.5ft for Intermediate/Masters and 30ft for Scaled). After both hands are across the Handstand Walk line, the athlete will turn around and continue until all Handstand Walks are completed. 

Then two athletes will go back to the Climbing Rope for Rope Climbs or Pulls, one working at a time. The two working athletes can switch or be substituted from behind the start line. Once the Rope Climbs are completed, two athletes will proceed to the sandbag and perform the Sandbag Carry, one working at a time. The sandbag must be picked up with both feet behind the line and held in a bear hug position. 

If the sandbag is dropped at any time, an athlete will pick it up and the same spot and continue. Athletes may switch at any time or substitute behind the line. On the Sandbag Carry, the CoEd team must go M/M and F/F with the men carrying 180ft and the women carrying 180ft. The time is stopped on the final carry when both feet are across the last line with the bag being held. Jumping or diving across the line is not permitted. The time cap is 10 minutes.

TEAM - WOD 4 - “Together Forever ”

RX:

In 13 min

(Part A)

Partners A & B:

21 Synchro Barbell Front Squats  & Dumbbell Front Squats 

21 Synchro Pull Ups

15 Synchro Barbell Thrusters & DB Thrusters 

15 Synchro Chest to Bar Pull Ups

 9 Synchro Barbell Clusters & DB Clusters

 9 Synchro Bar Muscle Ups

Weights:  

Barbell (135/95 lbs)

Dumbbells (70/50 lbs)

At 7:00 minutes 

(Part B)

Partners C & D:

6 minutes for Partners C & D to establish a 1 Rep Max Clean & Jerk each

Intermediate/Masters:

In 13 minutes:

(Part A)

Partner A & B:

21 Synchro Barbell Front Squats & Dumbbell Front Squats

21 Pull Ups & Hold

15 Synchro Barbell Thrusters & Dumbbell Thrusters

15 Chest to Bar Pull Ups & Hold

 9 Synchro Barbell Clusters & Dumbbell Clusters

 9 Bar Muscle Ups & Hold

Weights:

Barbell (115/85 lbs)

Dumbbells (50/35 lbs)

At 7:00 minutes

(Part B)

Partners C & D:

6 minutes to Partners C & D establish a 1 Rep Max Clean & Jerk each

Scaled:

(Part A)

In 13 minutes:

Partners A & B:

21 Synchro Barbell Front Squats & Dumbbell Front Squats

21 Ring Rows & Hold

15 Synchro Barbell Thrusters & Dumbbell Thrusters

15 Ring Rows & Hold

  9 Synchro Barbell Clusters & Dumbbell Clusters

  9 Ring Rows & Hold

Weights:

Barbell (96/75 lbs)

Dummbells (35/25 lbs)

At 7:00 minutes

(Part B)

Partners C & D:

6 minutes for Partners C & D establish a 1 Rep Max Clean & Jerk each

Workout Description & Standards:

For this workout the teams will work in pairs of A & B and C & D and may NOT switch during the workout. CoEd must go M/F for both parts. 

With a running clock of 13 minutes (Part A), at 3-2-1-Go Athletes A & B will advance to the barbell and dumbbells to perform the prescribed amount of Synchro Front Squats. Elbows must be in front of the bar in a front rack position and dumbbells on the shoulders. The first rep can be a Squat Clean. For the squats the hips must clearly go below the knee in the bottom of the squat and reach full extension of the hips and knees at the top of the rep. The synchronization is at the bottom of the squat. Once all reps are completed, Athletes A & B will move to the rig and perform the gymnastic movement prescribed. For Pull ups, the arms must start in at extension and the chin must clearly be over the bar for the rep to count. Strict, kipping and butterfly pull ups are allowed. No jumping or bands are allowed. For RX, the gymnastic movements must be synchronized. The synchronization is at the top with the chin over the bar at the same time. For Intermediate, Masters and Scaled, one athlete will be performing the gymnastic movement while the other athlete hangs from the bar. If the athlete drops, the reps do not count. Athletes A & B may switch as needed. For Ring Rows, the athlete's feet must be on the prescribed line with arms extended and body in a straight line. The rings must touch the chest of the athlete at the top of the rep for the rep to count. Once all gymnastic movements are completed in the first set, Athletes A & B will start with the Synchro Thrusters. The rep consists of a Front Squat into a Push Press. The rep begins with the barbell and dumbbells on the shoulders in the front rack position. The first rep can be a Squat Clean. The hips must go below the knee and extend fully at the top going into a Push Press. The knees may not bend at all once the squat is completed. Arms must fully lock out overhead for the rep to count. Push Jerks are not allowed. The bar and dumbbells must stay on the shoulders in between reps and should not touch the ground. The synchronization is at the top of the rep with the bar or dumbbells overhead in the locked out position. After all reps are completed, the athletes will go back to the rig to complete the gymnastic movements. For Chest to Bar Pull ups, the athlete’s chest must clearly make contact with the bar for the rep to count. Kipping and butterfly are allowed. For RX, the synchronization is when the chest touches the bar. For Intermediate, Masters and Scaled, one athlete will hang on the bar while the reps are performed. For the third round,  Athletes A & B go to the bar/dumbbells for Synchronized Clusters, which is a Squat Clean into a Thruster.  Each rep starts with the bar or dumbbells on the ground, into a Squat Clean or Power Clean and Front Squat and then overhead for a Thruster. The same standards apply for the Front Squat and Push Press part of the Cluster. The bar/dumbbells must return to the ground between each rep. The synchronization is at the top of the reps with arms in locked out position. After the prescribed Clusters, the athletes return to the rig for the final gymnastic movement. For Bar Muscle Ups, the feet may not go higher than the bar and the arms must pass through a dip and lock out at the top of the rep. The synchronization is at the top of the bar with locked out arms. For Intermediate, Masters and Scaled, either athlete can perform the gymnastic movements while the other partner hangs on the bar. The time is stopped when the last rep is completed. The time cap for this part is 7:00 minutes.The first score is the time completed for the workout or reps if not finished. Once Athletes A & B cross the start line, Athletes C & D may advance to the barbell and load the barbell for their  first lift.

At the 7 minute mark (Part B), Athletes C & D will have 6 minutes to establish a One Rep Max Clean & Jerk each. One athlete will work at a time using one barbell. CoEd will have two barbells if M/F. The athlete must tell the judge the attempted weight before the lift. The Clean must go from the ground in one motion to the shoulder and then overhead. Hang Cleans are not allowed. Power Cleans, Squats Cleans and Split Cleans are permitted. Strict Press, Push Press, Push Jerks, Split Jerks and Squat Jerks are permitted. The rep is good when the bar is fully locked out overhead and both feet are back together side by side. Once the lift has been started, it may be completed even after the timer has stopped.The score is the combined weight from each partner’s successful max lift. 

This workout has two scores, one for time completed (or reps if not finished) and combined weight of both athletes.