A League of Their Own 10: A Women's Only Challenge

7:00 AMRAP

27-24-21 Wall Walks
90 Slam Ball Squats (100lb/75lb/50lb)
Max Effort Synchro Burpees

All Athletes will be staged behind the start line. At 3, 2, 1, Go, all three athletes will enter the workout area where one athlete will hold the slam ball, one performs wall walks while the third athlete rests. One athlete must always be holding the slam ball while performing wall walks. The ball must be dropped if a new athlete will be holding. Athletes can share repetitions anyway. Once all the wall walks are completed, teams will begin completing their slam ball squats. One athlete must always be holding a handstand while performing slam ball squats. Athletes can share repetitions anyway. Once all the slam ball squats are completed, all 3 athletes will perform team synchronized burpees in the remaining time. The teams score will be total repetitions completed.

Movement Standards:

WALL WALK: The rep begins and ends with the athlete lying down with their chest, feet, and thighs touching the ground. At the start of each rep, both hands must touch the tape line. Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line closest to the wall before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the starting line.

WALL WALK (SCALED): The rep begins and ends with the athlete lying down with their chest, feet, and thighs touching the ground. At the start of each rep, both hands must be in front the tape line. Both hands must remain in front of the tape until both feet are on the wall. At the top of the movement, the athlete will walk until both hands are on the other side of the tape line. The fingers and hands may not be touching the line at the top. On the descent, the feet must remain on the wall until both hands are touching the starting line.

ODD OBJECT SQUAT: The odd object begin son the ground and must be cleaned anyway to the shoulder prior to attempting a squat. Receiving the odd object in the bottom of the squat is not required. A power clean or split clean followed by a squat will be permitted. If the athlete split cleans, their feet must come back in-line with each other and under the athlete’s body prior to attempting a squat. If the athlete does not perform a squat clean on the first repetition, the athletes must come to a fully lockout position with the hips and knees fully extended prior to attempting a squat. For the repetition to count, the athlete must pass through a full squat with hips below the knees then stand vertically coming to a full lockout with the hips and knees and fully extended, and the odd object racked on the shoulders. The arm, elbow or forearm may not come into contact with any part of the body during the repetition. The odd object can be held anyway, but must be on or above the shoulders. The odd objects are allowed to be dropped, but only in front of the athlete. If an athlete drops the odd object behind them, the last repetition will be considered a no rep.

SYNCHRONIZED BURPEES: The burpee starts with all three athletes standing shoulder-to-shoulder all facing the same direction. They must all meet on the ground touching their chests and thighs to the ground at the same time, and finish with all three athletes standing tall. The synchro is all three athletes on the ground and all three athletes standing. There is no requirement to jump at the top of the burpee.

ODD OBJECT HOLD: Object must be held below the shoulders and above the waist with both hands.

HANDSTAND HOLD: Athletes must kick up into a handstand with only their hands touching the ground and arms locked out. Any part of the body is allowed to be touching the wall.

PLANK HOLD: Athletes must maintain the top of a push-up position with only their feet and hands touching the ground.

Right after completion of WOD 1A, move to the Ski-Erg. 

7 minute max effort Ski-Erg for distance (meters)

Athletes may swap in and out at anytime until the 7 minutes are complete. 

6:00 to Establish a Max Squat Clean

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will enter the workout area and begin their first attempt at a squat clean while the second and third athletes rest. Barbell must start empty. Teams will be provided the following plates: 4 x 45lb, 2 x 25lb, 2 x 15lb, 2 x 10lb, 2 x 5lb, 2 x 2.5lb and Oso clips. Athletes who are not attempting a lift may help load the barbell. Smallest plates must be on the outside of the barbell (5lb and 2.5lb). Athletes can go in any order at anytime, but must declare their weight before attempting. They must remain inside the lifting square at all times for the lift to count. All lifts must be completed within in the 6:00.

SQUAT CLEAN: The barbell begins on the ground and must be lifted to the shoulder in one motion. The athlete must pass through the bottom of the squat where the crease of the hip clearly breaks the horizontal plane of the knee with the bar in a front rack position. The barbell must come to the shoulders in one motion, with the hips and knees fully extended, the feet in line, and the barbell clearly over or slightly behind the center of the athlete’s body at the end of the movement. A power clean or split clean to front squat is not allowed.

For Time: (11:00 cap)

15/60/120 Bar Muscle-up/Pull-ups/Knee Above Hip
60 Dumbbell Step Up (35lb/20lb/20lb) (20”/20”/16”)
75 Wall Ball Shots (14lb/10lb/10lb) (10’/9’/9’)
200/150/300 Double Unders/Double Unders/Single Unders

*150/125/100 Calories on Rower for Time

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will enter the workout area and begin performing repetitions, while the second is rowing and the third athlete is resting. Athletes can rotate anyway at anytime. Once the first movement is complete, teams can move onto the second movement. Once the second movement is complete, teams can move onto the third movement. Once the third movement is complete, teams can move onto the fourth and final movement. Once the fourth movement is complete, teams will either have time called if they have completed the required distance rowed, or they will focus purely on the rower until the finish the required distance. There will be 2 team scores: time for the workout and time to complete the row.

Movement Standards:

BAR MUSCLE-UP: In the bar muscle-up, the athlete must go from a full hang to a locked out position on top of the bar without their feet crossing the horizontal plane of the bar.

PULL-UP: This is a standard pull-up. Dead hang (strict), kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chin must clearly break the horizontal plane of the bar.

KNEE ABOVE THE HIP: In the knee above the hip, the athlete must go from a full hang to having the knees break the horizontal plane of the hip. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and rest of the body. Both knees must break the horizontal plane of the knee at the same time.

STEP UP: The movement begins with the dumbbells on the ground. The athlete picks up the dumbbells, one in each hand, holding them at their side. The athlete then must step up onto the box one leg at a time. At the top, the athlete must make sure both feet are completely on top of the box at the same time with the hips and knees fully extended, and the shoulders directly over the body. They will then step off the box returning both feet to the ground while facing the same direction. When both feet return to the ground the athlete will be given a successful repetition. The dumbbells may be set down on the ground before or after a successful repetition, but not during, otherwise a no-rep will be given. The dumbbells may not be dropped on, rested or pressed against the box at any time; it may only touch the ground. Jumping of any kind is not allowed. The dumbbells must remain at the athlete’s side while performing repetitions. Dumbbells may not be dropped at any time, and must be set down on the ground.

WALL BALL SHOT: This is a standard wall ball shot. The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the target. The center of the ball must hit the face of the target at or above the 9’ line. If the ball hits below the line, the bottom edge or does not hit the target, it is a “no rep.” If the ball drops to the ground at any point, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

DOUBLE-UNDER: For the double-under, the rope passes under the feet twice for each jump. The rope must spin forward for the repetition to count. Only successful jumps are counted, not attempts. Athletes may use their own ropes. If a rope breaks, that can use a spare or another teammates, but cannot leave the workout area.

SINGLE-UNDER: For the single-under, the rope passes under the feet once for each jump. The rope must spin forward for the repetition to count. Only successful jumps are counted, not attempts. Athletes may use their own ropes. If a rope breaks, that can use a spare or another teammates, but cannot leave the workout area.

ROW: The monitor on the rower will be set to 6,000m at the beginning of the workout. Athletes may not touch the monitor at any point. Athletes can change their foot plates, foot straps or damper at any point. If the monitor stops working for any reason, athletes can either stop where they are and restart, or continue rowing to a default time and stroke number.

For Time: (11:00 cap)

15/60/120 Bar Muscle-up/Pull-ups/Knee Above Hip
60 Dumbbell Step Up (35lb/20lb/20lb) (20”/20”/16”)
75 Wall Ball Shots (14lb/10lb/10lb) (10’/9’/9’)
200/150/300 Double Unders/Double Unders/Single Unders

*150/125/100 Calories on Rower for Time

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will enter the workout area and begin performing repetitions, while the second is rowing and the third athlete is resting. Athletes can rotate anyway at anytime. Once the first movement is complete, teams can move onto the second movement. Once the second movement is complete, teams can move onto the third movement. Once the third movement is complete, teams can move onto the fourth and final movement. Once the fourth movement is complete, teams will either have time called if they have completed the required distance rowed, or they will focus purely on the rower until the finish the required distance. There will be 2 team scores: time for the workout and time to complete the row.

Movement Standards:

BAR MUSCLE-UP: In the bar muscle-up, the athlete must go from a full hang to a locked out position on top of the bar without their feet crossing the horizontal plane of the bar.

PULL-UP: This is a standard pull-up. Dead hang (strict), kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chin must clearly break the horizontal plane of the bar.

KNEE ABOVE THE HIP: In the knee above the hip, the athlete must go from a full hang to having the knees break the horizontal plane of the hip. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and rest of the body. Both knees must break the horizontal plane of the knee at the same time.

STEP UP: The movement begins with the dumbbells on the ground. The athlete picks up the dumbbells, one in each hand, holding them at their side. The athlete then must step up onto the box one leg at a time. At the top, the athlete must make sure both feet are completely on top of the box at the same time with the hips and knees fully extended, and the shoulders directly over the body. They will then step off the box returning both feet to the ground while facing the same direction. When both feet return to the ground the athlete will be given a successful repetition. The dumbbells may be set down on the ground before or after a successful repetition, but not during, otherwise a no-rep will be given. The dumbbells may not be dropped on, rested or pressed against the box at any time; it may only touch the ground. Jumping of any kind is not allowed. The dumbbells must remain at the athlete’s side while performing repetitions. Dumbbells may not be dropped at any time, and must be set down on the ground.

WALL BALL SHOT: This is a standard wall ball shot. The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the target. The center of the ball must hit the face of the target at or above the 9’ line. If the ball hits below the line, the bottom edge or does not hit the target, it is a “no rep.” If the ball drops to the ground at any point, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

DOUBLE-UNDER: For the double-under, the rope passes under the feet twice for each jump. The rope must spin forward for the repetition to count. Only successful jumps are counted, not attempts. Athletes may use their own ropes. If a rope breaks, that can use a spare or another teammates, but cannot leave the workout area.

SINGLE-UNDER: For the single-under, the rope passes under the feet once for each jump. The rope must spin forward for the repetition to count. Only successful jumps are counted, not attempts. Athletes may use their own ropes. If a rope breaks, that can use a spare or another teammates, but cannot leave the workout area.

ROW: The monitor on the rower will be set to 6,000m at the beginning of the workout. Athletes may not touch the monitor at any point. Athletes can change their foot plates, foot straps or damper at any point. If the monitor stops working for any reason, athletes can either stop where they are and restart, or continue rowing to a default time and stroke number.

14:00 Cap
Max Effort Snatches
Max Effort Calories on Bike

Athlete A: 2:00 Snatch (35lb/65lb/85lb)
(:30 rest)
Athlete B: 2:00 Snatch (55lb/85lb/105lb)
(:30 rest)
Athlete C: 2:00 Snatch (75lb/105lb/125lb)
(:30 rest)
Athlete C: 2:00 Bike for Calories
(:15 rest)
Athlete B: 2:00 Bike for Calories
(:15 rest)
Athlete A: 2:00 Bike for Calories

All Athletes will be staged behind the start line. At 3, 2, 1, Go, Athlete A will enter the workout area and begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete A finishes, there will be a 30 second transition for the team to change weights on the bar for the next athlete. Athlete B will then begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete B finishes, there will be a 30 second transition for the team to change weights on the bar for the next athlete. Athlete C will then begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete C finishes their snatches, they will have 30 seconds to move to the bike where they will then perform 2:00 of max effort calories on the bike. Once Athlete C finishes, there will be a 15 second transition to switch to the next athlete. Athlete B will then perform 2:00 of max effort calories on the bike. Once Athlete B finishes, there will be a 15 second transition to switch to the next athlete. Athlete A will then perform 2:00 of max effort calories on the bike. Once Athlete A finishes, time will be called.

Movement Standards:

SNATCH: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. A muscle snatch, power snatch, squat snatch or split snatch will be accepted. The barbell must come to a fully lockout position overhead, with the hips, knees and arms fully extended, the feet are in line, and the bar directly over or slightly behind the middle of the body. This is not a ground-to-overhead any way.

BIKE: The monitor on the bike will be set to 0 Calories at the beginning of the workout. The athlete may not touch the monitor, but can adjust the seat at any time before or during the workout.

14:00 Cap
Max Effort Snatches
Max Effort Calories on Bike

Athlete A: 2:00 Snatch (35lb/65lb/85lb)
(:30 rest)
Athlete B: 2:00 Snatch (55lb/85lb/105lb)
(:30 rest)
Athlete C: 2:00 Snatch (75lb/105lb/125lb)
(:30 rest)
Athlete C: 2:00 Bike for Calories
(:15 rest)
Athlete B: 2:00 Bike for Calories
(:15 rest)
Athlete A: 2:00 Bike for Calories

All Athletes will be staged behind the start line. At 3, 2, 1, Go, Athlete A will enter the workout area and begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete A finishes, there will be a 30 second transition for the team to change weights on the bar for the next athlete. Athlete B will then begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete B finishes, there will be a 30 second transition for the team to change weights on the bar for the next athlete. Athlete C will then begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete C finishes their snatches, they will have 30 seconds to move to the bike where they will then perform 2:00 of max effort calories on the bike. Once Athlete C finishes, there will be a 15 second transition to switch to the next athlete. Athlete B will then perform 2:00 of max effort calories on the bike. Once Athlete B finishes, there will be a 15 second transition to switch to the next athlete. Athlete A will then perform 2:00 of max effort calories on the bike. Once Athlete A finishes, time will be called.

Movement Standards:

SNATCH: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. A muscle snatch, power snatch, squat snatch or split snatch will be accepted. The barbell must come to a fully lockout position overhead, with the hips, knees and arms fully extended, the feet are in line, and the bar directly over or slightly behind the middle of the body. This is not a ground-to-overhead any way.

BIKE: The monitor on the bike will be set to 0 Calories at the beginning of the workout. The athlete may not touch the monitor, but can adjust the seat at any time before or during the workout.

14:00 Cap
Max Effort Snatches
Max Effort Calories on Bike

Athlete A: 2:00 Snatch (35lb/65lb/85lb)
(:30 rest)
Athlete B: 2:00 Snatch (55lb/85lb/105lb)
(:30 rest)
Athlete C: 2:00 Snatch (75lb/105lb/125lb)
(:30 rest)
Athlete C: 2:00 Bike for Calories
(:15 rest)
Athlete B: 2:00 Bike for Calories
(:15 rest)
Athlete A: 2:00 Bike for Calories

All Athletes will be staged behind the start line. At 3, 2, 1, Go, Athlete A will enter the workout area and begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete A finishes, there will be a 30 second transition for the team to change weights on the bar for the next athlete. Athlete B will then begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete B finishes, there will be a 30 second transition for the team to change weights on the bar for the next athlete. Athlete C will then begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete C finishes their snatches, they will have 30 seconds to move to the bike where they will then perform 2:00 of max effort calories on the bike. Once Athlete C finishes, there will be a 15 second transition to switch to the next athlete. Athlete B will then perform 2:00 of max effort calories on the bike. Once Athlete B finishes, there will be a 15 second transition to switch to the next athlete. Athlete A will then perform 2:00 of max effort calories on the bike. Once Athlete A finishes, time will be called.

Movement Standards:

SNATCH: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. A muscle snatch, power snatch, squat snatch or split snatch will be accepted. The barbell must come to a fully lockout position overhead, with the hips, knees and arms fully extended, the feet are in line, and the bar directly over or slightly behind the middle of the body. This is not a ground-to-overhead any way.

BIKE: The monitor on the bike will be set to 0 Calories at the beginning of the workout. The athlete may not touch the monitor, but can adjust the seat at any time before or during the workout.

14:00 Cap
Max Effort Snatches
Max Effort Calories on Bike

Athlete A: 2:00 Snatch (35lb/65lb/85lb)
(:30 rest)
Athlete B: 2:00 Snatch (55lb/85lb/105lb)
(:30 rest)
Athlete C: 2:00 Snatch (75lb/105lb/125lb)
(:30 rest)
Athlete C: 2:00 Bike for Calories
(:15 rest)
Athlete B: 2:00 Bike for Calories
(:15 rest)
Athlete A: 2:00 Bike for Calories

All Athletes will be staged behind the start line. At 3, 2, 1, Go, Athlete A will enter the workout area and begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete A finishes, there will be a 30 second transition for the team to change weights on the bar for the next athlete. Athlete B will then begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete B finishes, there will be a 30 second transition for the team to change weights on the bar for the next athlete. Athlete C will then begin performing 2:00 of snatches, while the other athletes are resting. Once Athlete C finishes their snatches, they will have 30 seconds to move to the bike where they will then perform 2:00 of max effort calories on the bike. Once Athlete C finishes, there will be a 15 second transition to switch to the next athlete. Athlete B will then perform 2:00 of max effort calories on the bike. Once Athlete B finishes, there will be a 15 second transition to switch to the next athlete. Athlete A will then perform 2:00 of max effort calories on the bike. Once Athlete A finishes, time will be called.

Movement Standards:

SNATCH: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. A muscle snatch, power snatch, squat snatch or split snatch will be accepted. The barbell must come to a fully lockout position overhead, with the hips, knees and arms fully extended, the feet are in line, and the bar directly over or slightly behind the middle of the body. This is not a ground-to-overhead any way.

BIKE: The monitor on the bike will be set to 0 Calories at the beginning of the workout. The athlete may not touch the monitor, but can adjust the seat at any time before or during the workout.