Battle Cancer Fit Berlin

8 min AMRAP

Part A

Max Partner Carry Laps

WOD INFO

*2 athletes on 1 lap at a time and cant interchange athletes during the lap.

*The 2 Athletes on the lap can switch between each other during the lap.

*Athletes can they interchange once the lap has been completed.

Part B

8 min AMRAP

10 Wheel Barrow Lengths

30 Synchro Sit-Ups

60 Partner Jumps

*Once one pair returns from the carry lap teams can interchange athletes

Wheel Barrow – ( 2 athletes working) 1 athlete travelling on their hands while the second athlete walks or runs holding their fellow athlete's legs off the ground. Athletes can only switch at the other end. Length starts with the standing athlete with legs behind the line. Lane ends when the crawling athletes’ hands both cross the line.

Synchro Sit Ups – ( 2 athletes working) 2 athletes sit facing each other, they can be as close as they wish. The rep starts with both athletes sat upright. They both fall backwards and touch the ground behind their head and sit back up and high five in the middle to end the rep.

Synchronising element is the high five.

Partner Jumps -  (1 Working 1 resting) 1 athlete lays on the ground while the remaining athlete jumps 2 footed over the laying athlete. They must take off and land 2 footed.

For Time (20 minute time cap to complete both WOD 2 & 3)

Athlete A runs out with 1 x Water Carrier and runs back carrying 1 x Keg

Athlete B runs out, collects and runs back 1 x Water Carrier, then run out, collects and runs back 1 x Keg

Athlete C Run out 1 x Water Carrier runs back and carries out 1 x Keg

Athlete C Run out, collects and runs back 1 x Water Carrier, then run out, collects and runs back 1 x Keg

(Resting athletes must hold the worm off the ground in a front rack position)

On completion of the carries, the team must then complete 4 lengths of Front Rack Worm Lunges

Score: Time ends after the 4 worm lunge lengths have been completed (MM:SS)

On completion of the 4 lengths, the team's time is taken for WOD 2 and WOD 3 can begin.

AMRAP Time Remaining

3-6-9-12-15-etc.

2 athletes Worm Ground to Shoulder

2 athletes Burpee Over Worm

*2 working, 2 resting

*Resting pair must hold the keg and water carrier off the ground

*Pairs can tag in and out as often as they wish

After the Ground to Shoulder reps are completed, athletes run to the opposite end of the lane with the Worm and complete the burpees.

After the burpee reps are completed, athletes must run back with the Worm and start the next round of Ground to shoulder.

This continues for the time remaining up to 20 minutes.

WOD Notes

Score = REPS

Ground to Shoulder – 2 athletes must pitch the worm up from the ground, move it over the head and then drop or place it on the ground. Rep starts on the ground and finishes on the ground the other side.

(Resting athletes can tag in and out as much as they wish)

Burpee Over Worm

2 Athletes start on opposite sides of the worm.

They jump down to the chest on the floor, return to their feet and then jump across to the opposite sides of the worm two-footed to complete the rep. The synchronised part is at the jump.

(Resting athletes can tag in and out as much as they wish)

WOD 4

AMRAP (10 min)

     Rower
 

Sandbag

10 min AMRAP

40 Row Calories

30 Sandbag Shuttle Sprints

20 Cal Row

10 Shuttle Sprints

*Every time you switch an athlete in, the new and the old athlete must perform 3 synchro burpees over the sandbag before starting. This is for all 4 movements of the AMRAP above.  

WOD Notes (Score = AMRAP (REPS)

Row Cal – Aim is for the team to complete 40 calories before moving on to the sandbag sprints.

Sandbag Sprint – Starting behind the line. Pick up sandbag (males = larger section / females = smaller section) Sprint up and back the lane. At the end of every length the athlete must drop the bag out of the end of the lane and then pick it back up before running back. 30 lengths must be completed.

Row Cal – Aim is for the team to complete 20 calories before moving on to the sandbag sprints.

Shuttle Sprint Lengths – Start with feet behind the line, run up lane, at the other end touch 1 hand across the end of the lane and run back and repeat until 10 lengths have been completed.

*Up and back the lane = 2 lengths.

*Every time you switch an athlete in, the new and the old athlete must perform 3 burpees over the sandbag before starting. This is for all 4 movements of the AMRAP above.  

Score is total reps completed.

WOD 5

TBA