How The West Was Won Partner Comp

One Athlete will begin on
8 Min AMRAP
25 GHD
2- 15 ft Rope Climbs
While Athlete 2 Starts on max cal Ski Erg
Athlete 1 will complete a full rd then
Switch.

*Will be 2 scores
Intermediate
15 GHD
1- 12 Ft Rope Climb
Scaled
15 Sit ups
2 Sit to Stand Rope Pulls

Standards:
GHD
Each rep begins and ends with the athlete seated at
the top of the GHD with hands touching the foot pads.
The athlete must touch the ground or designated riser with
both hands before returning to the seated position.
Rep is credited when both hands return back to foot pads
Rope Climb
Each rep starts from the floor. The athlete may
reach up or jump up to start the dimb. Both feet
must touch the floor between reps.
At the top, one hand must touch at or above
the target
Sitting to Standing Rope Climb
Athlete will start in the seated position and
will pull up the rope till in a standing position
Rep is credited with athlete is in a full standing
locked out position
Abmat sit up
The athlete must begin sitting with hands
touch feet in front of them.
Hands then must go back and touch floor
behind them The rep is credited when the
hands touch the feet.

One Athlete will begin on
8 Min AMRAP
25 GHD
2- 15 ft Rope Climbs
While Athlete 2 Starts on max cal Ski Erg
Athlete 1 will complete a full rd then
Switch.
*Will be 2 scores

Intermediate
15 GHD
1- 12 Ft Rope Climb
Scaled
15 Sit ups
2 Sit to Stand Rope Pulls

Standards:
GHD
Each rep begins and ends with the athlete seated at
the top of the GHD with hands touching the foot pads.
The athlete must touch the ground or designated riser with
both hands before returning to the seated position.
Rep is credited when both hands return back to foot pads
Rope Climb
Each rep starts from the floor. The athlete may
reach up or jump up to start the dimb. Both feet
must touch the floor between reps.
At the top, one hand must touch at or above
the target
Sitting to Standing Rope Climb
Athlete will start in the seated position and
will pull up the rope till in a standing position
Rep is credited with athlete is in a full standing
locked out position
Abmat sit up
The athlete must begin sitting with hands
touch feet in front of them.
Hands then must go back and touch floor
behind them The rep is credited when the
hands touch the feet.

7 min Amrap
*All Movements Synchro*
8 weighted box step overs
10 DB Hang C&J
12 Wallballs

*One Db for each partner 

RX And Intermediate
24/20" box
DB-50/35
WB-20/14

Scaled-
24/20" box
DB-35/25
WB- 14/10

Box Step Overs-
Each Partner will have one DB. The dumbbell box
step-over begins with both feet on the ground.
When stepping up and over, both feet must make
contact with the top of the box. There is no
requirement to stand tall while on top of the box.
The rep will be counted when
both of the athlete's feet touch the ground on the
other side of the box. DB can be held any way as
long as one hand is on the DB at all times. Synchro
will be when both athletes have crossed over and
stepped down. You may not begin the next rep
Until both athletes have crossed over the box and
stepped down.

DB Hang C&J-
After the DB is lifted off the floor the athlete must pause
win the DB in the hang position, either at his or her side
or Between the legs. From there, the athlete may perform
a muscle clean, power clean, squat clean or Split clean,
So long as the db comes up and makes contact with the
shoulder before being lifted overhead. Once at the
shoulder the athlete may get the dumbbell overhead any
way they
choose. Shoulder press, push press, push jerk and split
jerk are all permitted. The non-working hand may not
come into contact with the body or db while be lifted. At
the top the arm, hips, and knees Must be fully locked out.
Synchro will be in the overhead locked out position.

Wallball-
The medicine ball must be in the support position in front of the
body at the start of each rep. Squat until the hip crease is below
the knee. Squat cleaning is allowed as long as the ball starts on the
ground. The rep is credited when the center of the ball hits the
target at or above the specified height. If the ball hits low or does
not hit the wall It Is a
"no rep. If the ball drops to the ground from
the top, the ball must settle before the next rep. It can't be caught
from the bounce.
Synchro will be at bottom of the squat.

After Pt 1 there will be a 2 min transition

PARTNER 2

6 MIN TO
ESTABLISH MAX
SQUAT SNATCH +
2 OHS

PART 1-

ONE ATHLETE WILL HAVE 
6 MIN TO
ESTABLISH MAX
POWER CLEAN
DEADLIFT+
HANG SQUAT CLEAN

THERE WILL BE A 2 MIN TRANSITION THEN PART 2

60/50 Cal Bike

50 toe to ring 

40 front squats 

30 c2b

10 min cap 

RX-

FS 135/95

INTERMEDIATE-

FS 115/75

pull-ups 

SCALED-

bike 50/40

FS- 75/55

jumping pull-ups 

Hanging knee raises on rings 

Reps may be broken up however but each athlete must do one rep of each movement

Bike:The monitor will be set to 0 Calories at the beginning of the workout.  The athlete may not touch the monitor. Once required cals are complete athletes will move on to next movement.

Toe To ring/ hanging knee raises: athletes must go from a full hang. Both feet must touch rings together. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the rings. 

Hanging knee Raises: Begin by hanging from the rings with arms extended.Heels must be brought back behind the rings. The rep is credited when the knees are above the hips

Front squat: Each rep begins with the barbell racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must clearly pass below the top of the knee. A full squat clean is permitted to start the movement if standard depth is achieved, but not required.The rep is credited when the athlete returns to full standing lockout after depth is achieved.

C2B: This is a standard chest to bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

Pull ups: This is a standard chin over bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly break the horizontal plane of the bar.

Jumping pull up: the bar should be set up so it is at least 6 inches above the top of the athlete's head when the athlete is standing tall. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.