Rattler Rumble

5 Rounds for time (time cap 12:00)

RX:

30 Dual DB Bench Press (50s/355)

30-24-18-12-6 BB Front Squat

(Male- 135/155/185/215/245)

(Female- 95/105/125/135/155)

Intermediate:

30 Dual DB Bench Press (35s/20s)

30-24-18-12-6 BB Front Squats

(Male- 95/115/135/155/185)

(Female- 65/75/85/95/105)

Each partner must do at least 1 rep of each movement before moving on to the next round. Split reps how you like.

WOD 3: Sync or Swim

3 Sets

3:00 on/1:00 off
(Cap 12:00)

RX:
50/40 cal SkiERG
50/40 cal BikeERG

*split calories however you want*
*1 partner on each machine working at the
same time*

Once calories complete, in the remaining
3:00 time:
Max Synchro BBJO (24’/20’)

Intermediate:
40/32 cal SkiERG
40/32 cal BikeERG

*split calories however you want*
*1 partner on each machine working at the
same time*

Once calories complete, in the remaining
3:00 time:
Max Synchro Burpee over the line

WOD 1: The Hornet

AMRAP 18:00

RX:

30 Devils Press (50s/35s)
60 Wall Balls (20/14 to 10’/9’)
90/72 cal Row
60 Wall Balls
30 Devils Press

*During WB- partner holds HS on wall
*During DP- partner hangs from rig

1 time through, then in remaining time, MAX
number of C2B pull ups

Intermediate:

25 Devils Press (35s/20s)
50 Wall Balls (14/10 to 10’/9’)
75/60 cal Row
50 Wall Balls
25 Devils Press

*During WB- partner holds HS on wall
*During DP- partner hangs from rig

1 time through, then in remaining time, MAX
number of chin over bar Pull Ups

AMRAP 3:00 - FOR TOTAL REPS: 

MAX CALORIE ECHO BIKE

MAX SANDBAG OVER YOKE 

Rx (150/100)

Int (100/50)

Athletes will work on the Echo and SB at the same time to accumulate max total repetitions. Athletes may switch whenever they see fit and are not required to switch. To begin, one athlete may be seated on the Echo bike with screen on and cleared to 0. Other athlete will stand over SB without touching it. At the 3:00 mark, person working on Echo must stop immediately. Rollover calories will be counted for team. However, if athlete on Echo touches the bike at all past the time cap, the team will suffer a -5 calorie penalty from their rollover total. Judge discretion will rule. 

SB over yoke movement standards: SB will begin on one side of the yoke on the ground. Athlete will put the SB over the yoke center bar and then take their body underneath the bar to get to the other side. The bag must touch the ground and athlete go under for the rep to be counted. Athlete must stand on the floor only while putting the SB over.