WOD at the Webb Round 3

Event 3: “How you doin’?”

For Time:

2 Rounds

70/50 (60 for mixed) Calorie Row

50 Double DB Bench press

Into

2 Rounds

70 Wallballs

50 Pullups

RX: DB 50s/35s, WB 20/14 to 10/9 ft

SC: DB 35s/20s, WB 14/10 to 10/9 ft, Ring Rows

*partners can split reps however they want*

Time Cap: 21 minutes

Partners will work their way through 2 rounds of the first couplet (row and double db bench press). Partners can split the reps however they wish. Once the calories are completed on the rower, partners can begin working through 50 reps of double db bench press. Teams will do one more full round.

Once the 2nd set of 50 reps of double db bench press are completed, partners will move onto the 1st set of 70 wallballs. When partners are switching on the wall balls the wall ball must be on the ground (partners cannot switch with ball in the air). After 70 wallballs are completed teams will move onto the 50 pullups or ring rows. Pullups are chin over the bar and can be done in any fashion (butterfly kip, kip, or strict). Teams will complete one more full round of this couplet.

Once the 50th pullup of the 2nd round is completed, the score will be time it took to complete the entire workout. If teams are not finished and get capped, their score will number of reps completed.

AMRAP 15

For Time:

Partner 1: 30 Clean & Jerks RX: (95/65) SC: (75/55)

Partner 2: 30 Snatches RX: (95/65) SC: (75/55)

*EMOM 5 synchro bar facing burpees*

In time remaining:

Partner 1: build to 1RM Snatch

Partner 2: build to 1RM Clean

*score total weight combined*

Two scores for this workout. First score is time it takes for partners to complete 30 clean & jerks and 30 snatches, this will also be the tiebreak score. Second score is total weight combined of the lifts.

The workout begins with both partners doing 5 synchro bar facing burpees. Once those are completed partner 1 will begin on the 30 clean and jerks. Partner 2 is resting. Only partner 1 can completed the clean and jerks. At the top of every minute both partners will complete 5 synchro bar facing burpees (0,1,2,3,4…etc). Once partner 1 has completed their 30 clean and jerks, partner 2 can begin on their 30 snatches. Only partner 2 can complete the snatches. The clean and snatch can be power or squat. When partner 2 finishes the 30 snatches, the score will be time. The synchro burpees only need to be completed during part 1.

Once both 30 clean and jerks and 30 snatches are completed, the time remaining in 15 minutes will be used for part 2. Partner 1 (who completed the 30 clean and jerks) will build to 1RM Snatch and partner 2 (who completed the 30 snatches) will build to a 1RM Clean. Only one partner working at a time. Only one barbell (except mixed pairs). These can be power or full. Score will be total weight combined.

For Time:

10 – 20-yard Shuttle Sprints (10 yards out, 10 yards back)

20 Synchro Single DB Farmer Carry Lunges

10 – 20-yard Shuttle Springs

20 Synchro Single DB Front Rack Lunges

10- 20-yard Shuttle Sprints

20 Synchro Single DB Overhead Lunges

10- 20-yard Shuttle Sprints

20 Synchro Single DB Front Rack Lunges

10- 20-yard Shuttle Sprints

20 Synchro Single DB Farmer Carry Lunges

10- 20-yard Shuttle Sprints

Time Cap: 13 minutes

RX: (50/35) SC & M:(35/20)

*Partners will alternate on the shuttle sprints. P1 sprints 1st rep, P2 sprints 2nd rep, P1 sprints 3rd ..etc.*

*20 steps total for each lunge variation. 10 steps out and 10 steps back*