Swolemate Showdown

AMRAP 2:00 x 4 rounds:
16/14/12 call row
12 wall ball
Max reps squats in time remaining

-Rest 1:00 between rounds-

*Last round extends to 3:00

Rx Divisions

• 20/14# wall balls to 10' target
• Overhead squats @ 135/95 lbs

Intermediate Divisions

• 20/14# 2all balls to 10/9' target
• Front squats @ 115/80#

Standards

• Teams will perform the calories and wall balls, then perform as many squats as possible in the time remaining in each interval.
• Intervals are 2:00 of work / 1:00 of rest. The last interval will extent to 3:00.
• Teams will start on the calories at the beginning of each interval.
• Athletes may split up all reps as needed, one partner works while the other rests (yes, one athlete may perform all the calories and the other may perform all the wall balls).
• A team’s score is the total number of squats completed across all four rounds.
• 16/14/12 denotes rowing calories for MM/MF/FF teams.
• Rx teams will perform overhead squats and intermediate teams will perform front squats at the weights noted.
• The barbell must be dropped when switching between athletes (no hand-offs).
• In the Rx division, both male and female athletes will perform wall balls to a 10' target. In the intermediate division, female athletes will use a 9' target.

At each station, perform 1 clean + 1 shoulder-to-overhead + 1 thruster

Male weights (lbs):
95-115-135-155-165-175-185-195-205-215-225-235-245-255-265-275-285

Female weights (lbs):
65-75-85-95-100-105-115-125-130-135-140-145-150-155-160-165-170

Standards

• All divisions will perform the same ladder. 
• Athletes will lift individually. A team’s score will be the sum of each athlete’s heaviest successful lift. 
• Athletes will have 30 seconds to lift, followed by a 15 second transition (thus rotating through stations every 45 seconds). 
• Athletes must finish the lift within the 30 second window.
• Once an athlete fails to successfully complete a lift, they will exit the ladder. 
• Permissible lifts (C&J):Clean → power or squat
  Shoulder-to-overhead → strict press, push press, push jerk, split jerk. 
• The thruster must be one continuous motion. Front squat + jerk or a thruster-jerk not allowed.
• The complex must be completed unbroken.
• Stepping forward on the thruster is a no rep.

Rx Divisions
For time:
60 pull-up
120 double-under
60 DB snatch (70/50)
40 CTB pull-up
120 double-under
40 DB snatch (70/50)
32/26/20 bar muscle-up
120 double-under
20 DB snatch (70/50)

[16:00 cap]

Intermediate Divisions
For time:
40/36/32 pull-up
200 single-under
60 DB snatch (45/30)
30/27/24 pull-up
200 single-under
40 DB snatch (45/30)
20/18/16 pull-up
200 single-under
20 DB snatch (45/30)

[16:00 cap]

Floater WOD: Strongman Sprint

For time (A1 goes, then A2):
10 sandbag-over-yoke
80' seated hand-over-hand sled pull
80' sled push

[5:00 cap]

Weights/Bar Height

Rx Divisions:

• 150/100# sandbag
• Yoke crossfbar height = 54/48/48"
• Sled weight = 5/4 45# plates

Intermediate Divisions:

• 125/85# sandbag
• Yoke crossfbar height = 54/48/48"
• Sled weight = 4/3 45# plates