850 Games

RX-

12 min AMRAP- You Go, I Go Rounds

18 Wallball Shots (30/20)

12 Toes 2 Bar

10 Box Step Overs 20" (with med ball)

While Partner 1 is completing their rounds, Partner 2 is accumulating Ski Calories

INTERMEDIATE- 

14 Wallball Shots 20/14

10 Toes 2 Bar

10 Box Step Overs 20" (with med ball)

SCALED- 

14 Wallball Shots 14/10

10 Leg Raises

10 Box Step Overs 20" (with med ball)

LEGENDS- 

14 Wallball Shots 14/10

10 Knee Raises

10 Box Step Overs 20" (with med ball)

On the call of 3, 2, 1 go Athlete 1 will make their way to the wall to begin their wall ball shots while Athlete 2 makes their way to the ski erg and starts skiing. Athlete 1 will complete their entire round of wall ball shots, toes to bar or knee raises, and box step overs. Once they finish their entire round, they will make their way to the ski to switch with Athlete 2. Athlete 2 will then proceed to complete their entire round and the workout will continue in this manner for the entire 12 minutes. 

This workout has 2 scores-

1. Rounds and reps completed

2. Number of ski calories accumulated between both athletes. 

For wall ball shots, males will be hitting the 10’ target and females the 9’ target making sure to go into a full squat before throwing the ball to make contact with the wall at the appropriate height. The ball must make contact with the wall on the way up, not on the way down. The last will be caught and not dropped from the top of the movement. 

For toes to bar, leg raises, knee raises, feet must pass back behind the rig before coming up to complete the movement. Toes to bar will require both toes to touch the bar at the same time, leg raises will require toes to go above the hip crease and knee raises will require the knee to go above the hip crease.

For box step overs, all athletes will step up and over on a 20” box while holding their wall ball. Both feet must make contact with the top of the box at the same and then step down on the opposite side of the box for the rep to count. Athletes will be holding their med ball as they complete their step over. You may hold the ball in any position but if you hold in one arm you may not use your free hand to push into the legs and drive up to stand. The med ball may not make contact with the box at any point. 

Ski can be set at any damper athletes wish and there will be a 10 cal penalty for anyone that lets go to the handle, causing it to fly up and hit the ski erg. handles can be passed to the next partner, hooked in the cradle, or gently placed at the top.

SKI CALORIES ACCUMULATED THROUGHOUT ENTIRE WORKOUT 

WOD #2 Strength 12 mins

3 Rounds each -You Go, I Go

In a 2 min window

20/16 echo bike cals (RX) 

Max complex (clean, FS, jerk)

Can change weights during a lift. All weights added for total weight lifted. 

Can change YOUR weights during your partners round 

Inter- 18/14 cals 

Scaled/Teen/Legend- 16/12 cals

On the call of 3, 2, 1 Go…Athlete 1 will begin their ECHO bike calories. Once completed Athlete 1 will make their way to their LOADED barbell and complete the complex: Clean + Front Squat + Jerk. Athletes will have the entire 2 min window to complete their complex. Once the 2 min window has expired, Athlete 2 will begin their ECHO Bike calories and lift. The workout will proceed in this order until both athletes have completed 3 rounds each. 

ECHO Bike- Athletes may begin on the bike but cannot move the handles until GO. You must stay on the bike until all calories have been completed. 

Cleans- Athletes will lift the barbell from the floor to the shoulders in one fluid motion, finishing standing with full hip, knee, and ankle extension, and elbows in front of the bar. Power or Squat cleans are permitted. 

Front Squat-  keeping the barbell in the front rack position (elbows ahead of the bar), start from a full standing position. The hip crease must clearly pass below the top of the knee at the bottom, and the rep finishes with full hip and knee extension. 

Jerk- The barbell will move from the shoulders to a locked-out position overhead in one motion with arms locked out overhead and barbell stacked over the shoulders and feet inside of the hands. Athlete must wait until the judge indicates a good rep before dropping the barbell. Push or Split jerk are permitted but feet must be brought back together on the inside of hands before the rep will be counted. 

Rules- 

Score is total combined total of all 6 lifts. 

If a lift is not completed by end of the round it will count as a 0.

Athletes DO NOT need to increase weight each round. 

Athlete in charge of changing their own weights and declaring their weight for their judge. 

If Athlete fails any part of the complex they may continue and retry from that portion as long as the barbell has not hit the ground. 

If an Athlete makes a successful lift they may ADD weight and hit another try in the same 2 minute window. 

If an Athlete fails they MAY NOT go down in weight in the same 2 minute window. 

Athlete must wait until the judge indicates a good rep before dropping the barbell from the jerk. 

Athletes must start their complex before the end of their window but realize your partner MAY NOT start their calories until your lift is complete. 

For Time 

Rx- 

100’ HSW (20’ down 20’ back) both team mates required to do at least 1 20’ section (every section is 5’- RX only) 

30 Synchro DB Deadlifts (50/35)

60 Pull-ups (split however)

30 Synchro DB Deadlifts

40 C2B

30 Synchro DB Deadlifts

20 BMUs

Intermediate-

10 Wall Walks 

30 Synchro DB Deadlifts (50/35)

50 Pull-ups (split however)

30 Synchro DB Deadlifts

40 Pull-ups

30 Synchro DB Deadlifts

30 Chest 2 Bar 

Scaled/Teen/Legends- 

10 ½ Wall Walks (35" off the wall) 

30 Synchro DB Deadlifts (35/25)

40 Ring Rows

30 Synchro DB Deadlifts (35/25)

30 Ring Rows

30 Synchro DB Deadlifts (35/25)

20 Jumping Pull-ups

On the call of 3, 2, 1 go  one Athlete will begin their Handstand walk or Wall Walks and going through the movement. Once completed both athletes will move to their dumbbells to synchronize their deadlifts meeting at the top. Athletes will then move to the rig to complete their gymnastics movement. Partners are allowed split gymnastics reps as desired. There is a 12 minute time cap for this workout. 

Movement Standards-

Handstand Walks- both hands will begin behind the line and both must cross the rep line before coming down. HSW will be done in 20’ increments with marks every 5’. Both partners must complete at least 20’,  the other partner may finish the rest. 

Wall Walks- Movement will begin with athletes chest and thighs on the floor with hands on the line. Both feet must be on the wall before hands can move from the line. Intermediate athletes will walk back to the wall. Scaled, Teen and Legends athletes will walk to the halfway mark- roughly 35" form the wall. Once that line is touched with both hands, athletes must walk back out their starting position with hands on the tape mark and chest and thighs on the floor. 

Synchronized Deadlifts- Both dumbbells start on the ground. Hands should be placed outside the knees, and arms should be straight to avoid bouncing the dumbbells off the ground. In the bottom of the movement, the front head of both dumbbells must make contact with the ground. Rep will be counted at the top of the movement with hips and knees fully extended.

Jumping Pull-ups- The bar will be roughly 6 inches above the head. Athlete must start each rep with arms fully extended. Any style of pull-up or grip is permitted as long as the requirements are met. Rep will be counted when the athlete’s chin goes over the horizontal plane of the bar.

Pull-ups- Athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. Rep will be counted when the athlete’s chin goes over the horizontal plane of the bar.

Chest to Bar- Athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. Rep will be counted when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

Bar Muscle Ups- Athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.  The athlete must pass through some portion of a dip before locking out over the bar.

Ring Rows- Athlete begins with their body slightly horizontal to the ground, a full grip on the rings, starting with the arms and legs fully extended. Athlete will pull the elbows back until the rings come in contact with the sides of the chest. 

6 Min AMRAP- You Go, I Go Style

3 Rounds Each of

RX- 

6 Shuttle Runs (25'=1)

6 Snatches (135/95)

6 Burpees Over Bar

Intermediate (115/75)

Scaled (75/55)

Legends (65/45)

*After completion of rounds partners will complete MAX cals on C2 Bike Standing Damper 10 for remaining time

At the call of 3,2,1 Go Athlete 1 will begin their shuttle runs starting BEHIND the line. Each 25’ section will count as 1 rep. 3 points of contact are required BEHIND the line for the rep to count. After 6 shuttle runs have been completed Athlete 1 will move to their barbell and perform 6 snatches, these can be power or squat. The bar will touch the ground with both plates every rep and come to a locked out position overhead for the rep to count. BARBELLS WILL BE LOWERED TO THE GROUND ON EVERY REP- NO DROPPING THE BARBELL FROM THE TOP. Once the bar has settled, Athlete 1 will complete their lateral burpees over the barbell jumping with both feet off the ground at the same time. Chest must touch the floor and feet cannot touch the bar or plates during the movement or it will be counted as a NO REP. Once they have completed their burpees they will cross behind their line for them to cue Athlete 2 to begin their round. (There will be NO physical tag, athletes will be on opposite ends of the floor) The workout will proceed in this manner until BOTH athletes have completed 3 rounds each. Scaled and Legends athletes may step over the bar instead of jumping. 

Once rounds are completed athletes will move to the C2 bike where the damper will already be set at Level 10 with no seat attached and athletes will have the remaining time to accumulate as many calories as possible, changing out partners as desired. 

Total Reps is the score for this workout, 108 total from the first 6 Rounds and any additional bike calories will be added to the total score. There will be a tie break time for this workout. Tie Breaker is time called at the end of the 6th Round.