Two2Tango 2024

Day1 WOD1: What Goes Up! (5min AMRAP)

You Go I Go / 1 Work while 1 Holds TPP

5 Ground to O/Head (G2OH) + 5 Burpee Over Bar (BOB)

A1: Performs 5 G2OH & then 5 BOB while A2: holds Tall Plank Position (TPP), A1: then switch's with A2: who performs 5 G2OH then 5 BOB while A1: holds TPP. Athletes continue the same switching every 10 Reps to get as many combined rounds & reps as possible.

'60 sec Rest & str8 into WOD2'

G2OH & BOB reps can only be performed whilst the 'other' athlete holds the tall plank Push Up position.

'All' Divisions: can step over the bar for BOB.

RX: 70/50 Int: 60/40 Sca: 40/25 Beg/M55-59/M60+: 30/20
Score = Total combined Reps

1min rest after WOD1 then straight into WOD2: 

Day1 WOD2: I Can Fly

You Go I Go / 1 Min On 1 Min Off

(8 mins / 8 Rnd Tabata / 4 Rnds Each)

40 secs on / 20 secs to switch athletes.

As Many Reps as Possible.

A1: works for 40 sec's with 20 sec's to switch, A2: then works for 40 secs with 20 sec's switch back to A1. Both Athletes perform 4 Rnds each / 8 Rnds Total

Rep Scoring Matrix: Pull Overs (6pts) / BMU (5pts) / C2B (3pts) / Pull Ups (1pt) / Push Ups (0.5pts) / Knee Push Ups (0.25pts)

Rules: In the 20 sec switch timeframe athletes must select 1 rig movement option. Between rounds rig otion can change, but not withing that 40 second work period.

Score = Total combined reps multiplied by Rep Scoring Matrix.

Day1 WOD3: Chipper Time
8 Mins For Time / swap whenever

100 Wall Balls
80 Deadlifts
60 Burpee Box Jumps (must open/extend hips at top)
40 Cleans (any)
20 Clusters

RX: 70/50 (WB 9/6) Int: 60/40 (WB 9/6) Sca: 40/25 (WB 9/6) Beg/M55-59/M60+: 30/20 (WB 6/3)

Score = Finish Time or Finish Time + uncompleted Reps

Day1 WOD4: Horses Life 

40min Time Cap - For Time

Both athletes will share a weighted object & run 1.7km around of the Racetrack.

Score = Run completion time

RX: 20kg Int: 15kg Sca: 10kg Beg/M55-59/M60+: 5kg

Day2 'Final' WOD7: Syncro CBD (8mins 'For Time')

40 Box Jump Overs (must split in 5's)
2 x 5m Syncro single DB O/Head Lunges
2 x 5m Handstand Walk or 4x5m 'Syncro' Bear Crawl
40 Box Jump Overs (must split in 5's)
2 x 5m Syncro single DB O/Head Lunges
2 x 5m Handstand Walk or 4x5m 'Syncro' Bear Crawl
40 DB Syncro Grnd to O/Head

RX: both must HSW 2x5m (taking turns for each 5m length)

Int: HSW 1x5m each (10 burpee tarif at 5m mark if one person does both 5m HSW's).

Sca/Beg/M55-59/M60+: 4x5m 'Syncro' Bear Crawl (No HSW sorry).

Box Jump Overs: Women 'All divisions' can Step Over RX/Int/Sca Males: must Jump. Beg/M55-59/M60+ both Male & Female: can both step over.

RX: DB:25/20 Box:30" Int: DB:22.5/15 Box:30" Sca: DB:15/12.5 Box:24" Beg/M55-59/M60+: DB:10/8 Box:20"

Score = Finish Time or Reps completed.

Day2 WOD5: Tango Lifting Ladder (10mins)
10 Stations: Weights rise at each station

RX/Int/Sca Athletes: will Snatch as far as they can go, when Snatch fails then Clean as far as they can go. Note: When Snatch fails, athlete must complete Clean on that station, within the 20 Sec's to continue.

Beg/M55-59/M60+ Athletes: will Snatch as far as they can go, when Snatch fails then Clean as far as they can go, when Clean fails then Triple Deadlift as far as they can go. Note: When Snatch fails athlete must complete Clean on that station within the 20 Sec's to continue. Same rule applies to Triple Deadlift if Clean fails.

Barbell Weights Female: 25/30/35/40/45/50/55/60/65/70
Barbell Weights Male: 30/40/50/60/70/80/90/100/105//110

Females: 20 sec's to complete station lift, 10 sec change over, then Males: 20 sec's to complete station lift, 10 sec change over.

1 judge per pair: ladies lift 1st & guys second. Athletes may move onto the next bar while the other athlete is lifting or setting upto lift. Athletes: will have 20 sec's to complete their station lift & 40 sec's until they lift again (Eg: 10+20+10 sec's = 40 sec's to next lift).

If one athlete fails & finish's: the other athlete may continue if they are successful with their most recent lift as far as they can go.

Snatch's & Cleans: can be Power or Squat.

Scoring Per Athlete/Station = Snatch: (3pts) Clean: (2pts) Triple Deadlift: (1pt). Note: Triple Deadlift only applies to Beg/M55-59/M60+ divisions only.

When will you be up to Lift: (Reference Below)

It is vital you know which Heat & Lane you are in, this will be the same in all WOD's.

Reference below are two Charts (AM Heats & PM Heats). Reference your Heat & Lane number to know which minutes on the running clock you'll be lifting. 

Day2 WOD4: Copy Cat
6 Rnds (3 Rnds Each) 'For Time'
You Go I Go / Full Rnds (8min Time Cap)

10 KB Swings
4x5m KB Farmers Carry
10 KB Grnd to O/Head
4x5m KB Farmers Carry
10 KB Sumo Dead High Pulls

RX: 32/24 Box 30" Int: 28/20 Box 30" Sca: 24/16 Box 24" Beg/M55-59/M60+: 12/10 Box 20"
Score = Finish Time or Reps completed