WOD 1

9-15-21

Thrusters (95/65)

Box Jump Overs (24/20)

**Time Cap of 16 Min

Flow of Workout

You choose the order in which your team will work, but you must stick to this order once the workout starts.   

Wod 2

6 Min EMOM to obtain max total Snatch Weight (M/F Partner)

two minute transition

6 Min EMOM to obtain max total Clean and Jerk Weight (M/F Partner)

Flow of Workout

A male/female group will take turns every minute attempting to get the heaviest weight for the Snatch movement.   Example.  Male group 1 will go on minute one and lift 100lb, Female group 1 will lift and lift 100lb.  This will repeat for 6 minutes.    The score is the highest weight lifted for each person.  Example. Male group 1 lifted 250lb and female group 1 lifted 175lb.  Their combined total score is 425lb.

There will then be a two minute transition to setup for the second group of male/female doing the clean and Jerk.   The same pattern as above will occur and the total weight for their lifts will be calculated.   ie. Male group 2 lifted 300lb and female group 2 lifted 200lb, their combined score would be 500lb.   

The team's final score will be 925lb

Movement Standards

RX / SCALED- 

SNATCH - A full rep will consist of the bar starting from the ground then moving up the body to a full overhead locked out position in one swift movement.  The feet must be underneath your hips and you must be fully standing with hips locked out in a full upright position.   A No rep will be given if the bar is dropped at any point during the rull rep as stated above, the arms are not fully locked out at the top of the lift, or you are not fully standing upright to complete the lift. 

12 Minute AMRAP of:

20 Alternating Ab-Mat Sit-ups

20 KB Swings (70/53)

20 Alternating Hand Release Push-ups

20 Pull-Up / Partner Hold on Pull-up bar

Flow of Workout:

This workout is combined with WOD 3B for two seperate scores, but both workouts are run at the same time.

You choose the combination of partners that you wish to do the workout with, i.e. MM/FF or MF/MF .    Partner group 1 will start work on 20 alternating Ab-mat sit-ups, then move through the KB swings (No set pattern, just get it done), then go into the alternating hand-release push-ups, then 20 pull-ups.  While one person is doing pull-ups the other partner must be holding themselves off the ground on the pull-up bar.  If anyone drops off the bar you must switch and the person holding on the bar will now do pull-ups and the other partner is now holding onto the pull-up bar.  

Once a full round is complete you will tag your other partner group and they will now start work on WOD 3a and you will start work on WOD 3B.

Movement Standards

RX 

Ab-mat (20 ab-mat)- Partners must be sitting across from each other with the feet touching heal to heal.   A rep starts in a full sitting upright position with legs slightly bent and the feet must be touching your partners.  The partner proceeds to lay down so that their shoulder blades completely touch the ground and hands/fingers touching the ground over head.  You may then sit back up to an upright sitting position and touch the hands of your partner. They may then start the next rep.  A No rep will be given if the feet don't touch during a rep, the shoulder blades do not touch the ground, hands don't touch the ground overhead, or the partners do not touch hands prior to starting the next rep.

KB swings (20 reps at 70/53) - The kb must start on the ground prior to the start of your rep.  The swing of the kb must pass through the legs then move upwards with straight arms in front of the body until the height of the KB reaches the top of your shoulders.   This completes a full rep.  A No rep will be given if the kb doesn't pass through the legs at the start of the rep or the kb doesn't reach full height above the shoulders with arms fully extended.

Alternating hand release push-ups (20 push-ups)- The rep starts with the body laying on the ground and the chest touching the floor with hands off of the ground (Any height off the ground is fine).   The rep continues with the athlete pushing their body off the ground to full extension of the arms maintaining a flat plank position of the body.  A no rep will be given if the athlete doesn't start the rep with the hands off the ground, maintain a flat plank position or reach full lock out position of the arms and elbow.

Pull-Up / Partner Hold on Pull-up bar (20 pull-ups) - Both partners must start from a full hang on the pull-up bar.   Partner 1 will perform a pull-up bending their arms and pulling their chin above the bar.  Partner 2 must maintain a hold on the bar with their feet off the ground.   This pattern will continue until either partner 1 or 2 lets go of the bar.  If either partner lets go of the bar before reaching the required 20 reps then they must switch tasks of doing pull-up and holding onto the bar.   This pattern will continue until all 20 reps are reached.  Any form of pull-up is allowed as long as they start with arms fully extended and chin reaches over top of the bar.   A no rep will be given if the person does not start the pull-up rep in a dead hang unison with their partner, the chin doesn't reach over top of the bar during the pull-up or either partner lets go of the par prior to the rep being completed by the person doing a pull-up.   

SCALED- 

Ab-mat (20 ab-mat)- Same standards as RX

KB swings (20 reps at 62/44) - Same standards as RX

Alternating hand release push-ups (20 push-ups)- Same standard as RX; however, push-ups may be done from the knees or the toes

Pull-In (Ring rows) / Partner Hold on Pull-up bar (30 pull-ins) - Partner 1 will start with the heels of their feet on the tape directly under the rings. Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. (The only part of the body touching the floor should be the feet).  Maintaining a straight line, pull your chest to the rings, moving your body as one unit. Touch the rings to the chest and lower back down so the arms are completely straight.   Before the rep can start partner 2 must be in a full hang from the bar with their feet off the ground.  If partner 1 moves their feet from the tape line, lets go of the rings at any time or partner 2 lets go of their hang from the pull-up bar then partners must switch tasks and proceed until all 30 reps are completed.   A no rep will be given if the person doing pull-ins doesn't start the pull-in with arms fully extended, arms in full extension, chest doesn't completely touch the rings or partner 2 let's go of the bar before a full rep from partner 1 is obtained.  

Scoring Standards

Rounds and reps will be counted in this workout.   Workout 3b will be used as a tie-break for workout 3a.

WOD 3B

Max Calorie row within 12 minutes

Flow of workout:

This workout is combined with WOD 3B for two seperate scores, but both workouts are run at the same time.

You choose the combination of partners that you wish to do the workout with, i.e. MM/FF or MF/MF .    Partner group 1 or 2 will start work on the rower switching or not switching at any interval of their choice.   Once partner group 1 or 2 has completed a full round of WOD 3A they must stop rowing, tag their partner groups hands then proceed to start work on WOD 3A.  

This rotation will continue until the full 12 minutes is completed.  Score is max calories on the rower at the end of 12 minutes.

Movement Standards

Both feet must be fully in the foot harnesses of the rower.  Tightening of the straps is totally on the active rower .  You may switch at any time; however, the rower may not start pulling until both feet are in the harnesses.  

Floater WOD

4 Min AMRAP

40 Calorie Ski-erg

Max Burpee tire flips (250lb)

Flow of Workout

The team can choose whatever order you want to start this event, but must maintain this order through the entirety of the workout.   

Partner 1 will start the ski-erg and do 10 calories, then partner 2 will perform their 10 calories, then partner 3, then 4.  Once all 40 calories are completed they will move onto max burpee tire flips.   They will take turns in the same order doing a full burpee to the floor then flipping the tire end over end.   Once the tire has been flipped and touches the ground the next partner in line will do their burpee.   The tire must be at rest on the floor prior to starting the flip.    This pattern will continue until the 4 min timer runs out.  

Scaled

Athletes will perform the same 40 calories as mentioned above, then move to the tire flip portion of the workout.   Two athletes of your choosing will perform syncro burpees then both but teammates must flip the tire in syncro.   Once the tire is flipped the second pair of athletes will begin their syncro burpees and sycnro tire flip.  This pattern will continue until the 4 min timer runs out.