Best of the Wurst 2023

AMRAP 8:00

10 Bar Muscle-Ups

12 Snatches (135/95)

54 Double-Unders

Intermediate

AMRAP 8:00

10 Chest to Bar Pull-Ups

12 Snatches (115/75)

54 Double Unders

Scaled

AMRAP 8:00

10 Chin Over Bar Pull-Ups or Ring Rows

12 Snatches (95/65)

54 Single-Unders

Directly following Event 1

4:00 to find a Max Snatch (both athletes)

*Score = combined snatch weight

FLOW - The event begins right after the completion of Event 1. Score will be the total combined weight of both athletes' best lifts. Both athletes must find their Max in the 4:00. Athletes must declare weights before lifting (not after). Safety clips must be on the bar for the lift to count. Only one athlete will lift at a time. Co-Ed teams will have their own bars, but will be sharing weights. If a lift is started before the 4:00 window ends it will count as a good lift. Tiebreaker for this workout is the place on Event 1. Snatches - The rep starts with the bar on the ground, travels in one smooth motion from the ground to overhead, and finishes with the bar over the athlete's head with the knees, hips and arms extended. The rep is considered a no rep if any of the following occur -  the athlete does not lock out the knees, hips, and arms before bringing the bar back down from overhead, if the either or both the athlete’s knees touch the ground during lift, if the bar stops at the shoulders and is pressed over head, or if the bar comes in contact with the athletes head. Snatches can be performed as power or squat.

Score of Event 1.

RX

Every 3:00 for 12:00 (4 Rounds)

20 Single Arm Kettlebell Thrusters (70/53)

30 American Kettlebell Swings (70/53)

In Remaining Time Max Distance Handstand Walk (both athletes must complete at least 5ft)

Intermediate

Every 3:00 for 12:00 (4 Rounds)

20 Single Arm Kettlebell Thrusters (53/44)

30 American Kettlebell Swings (53/44)

In Remaining Time Max Distance Handstand Walk (only one athlete has to walk)

Scaled

Every 3:00 for 12:00 (4 Rounds)

20 Single Arm Kettlebell Thrusters (44/35)

30 American Kettlebell Swings (44/35)

In Remaining Time Max Distance Partner Wheelbarrow

FLOW - The teams score will be total distance in feet of handstand walk or wheelbarrow. Athletes may split the Kettlebell Thrusters and Kettlebell Swings as needed. No minimum work requirement per round, but cannot handstand walk/wheelbarrow unless thrusters and swings are completed (and RX athletes only get a score each round if both athletes complete at least 5ft that round; exception being only one athlete completes 5ft and not enough time for the other to do so). Tiebreaker will be the fastest round time to complete the kettlebell thrusters and kettlebell swings. Kettlebell Thrusters - The athlete will have the kettlebell resting on top of the shoulder. The athlete will pass through a squat with hip crease getting below knee height. The athlete then stands in one smooth motion to finish with a press out of the kettlebell overhead with the elbow locked out and stacked over the shoulder. The athlete may not pause before pressing the kettlebell out overhead or redip when pressing overhead. The athlete's knees, hips, and arm must be locked out at the top of the rep while showing control. During the rep only the outside of the kettlebell can rest on the shoulder, not the bottom of the kettlebell. American Kettlebell Swings - The rep starts with the athlete standing tall with the kettlebell hanging below the hip before going into a swing and finishing with the kettlebell overhead and the bottom of the kettlebell pointing straight up with the knees and hips extended. The arms do not need to be locked out at the top of the rep. At the bottom of each rep the kettlebell must pass below the hips with the elbows locked out. Handstand Walk - Athletes must kick up with both hands behind the line. There will be 5 foot sections that athletes must cross with both hands before kicking down. If an athlete's feet come down while in between a 5 foot section, they must go back and start from behind their last completed section. Athletes may trade off after any completed section. Wheelbarrow - One athlete will be holding the feet of the other. The athlete who’s feet are being held will start with their hands behind the line. They may not begin walking until their partner is holding both feet. There will be 5 foot sections that athletes must cross with both hands before kicking down or switching with their partner. Partners may switch after any completed 5 foot section.

Fastest round of completed Kettlebell Thrusters and Swings.

RX/Intermediate

For Time:

9-12-15-18

Row & Bike Calories

Burpee Box Jump Overs (24/20)

Synchro Toes to Bar

Time Cap 10:00

Scaled

For Time:

9-12-15-18

Row & Bike Calories

Burpee Box Jump/Step Overs (24/20)

Synchro Hanging Leg Raises

Time Cap 10:00

FLOW - Score will be the total time it takes to complete the event. If teams do not complete the event in the time cap then their score is total reps completed during time cap. There is no tiebreaker for this workout. The workout starts with both athletes working at the same time on the Concept2 rower and Echo bike to complete the calories required per round. Athletes must reach the designated calories on both machines before moving to the burpee box jump/step-overs. The burpee box jump/step overs can be split as needed between teammates. The synchro toes to bar/ hanging leg raises will be synchro at the top of the rep. Row & Bike - Machines must start at zero each round. Athletes are incharge of resetting machines at the start of each round. Athletes can switch machines each round or even during the round. Burpee Box Jump/Step-Overs - Athletes can split these reps as needed. The rep starts with the burpee. The athlete must touch their chest to the floor at the bottom of the burpee. Athletes must use a two foot take off on box jump. The athlete can step or jump down from the top of the box. The athlete may also clear the box completely as long as the feet go over the top of the box and not around. The rep is complete when both feet touch the ground on the opposite side of the box. Scaled teams can choose to step or jump over the box. For step overs the athletes only need to touch one foot to the top of the box, but their other foot must travel across the top of the box and not around it. The Co-Ed division will share a box and must flip it to appropriate height for each teammate. Synchro Toes to Bar/Hanging Leg Raises - The rep starts with both athletes hanging from the pull-up bar. Athletes must break the plane of the rig uprights with their feet on the back swing of each rep. For toes to bar both athletes’ feet must touch the bar at the same time. If one athlete touches and the other doesn’t then that is a no rep. For hanging leg raises both athletes’ feet must break the height of the hip crease at the same time.

TBD