Haunted WODs 4

For Time: (12 min time cap)

Buy in: Team 200m suitcase sandbag carry (Tiebreak time)

21-15-9

BMU / C2B / Jumping pull-ups 

Thrusters 135/95 - 115/75 - 95/55

Cash out: Team 200m suitcase sandbag carry 

One Partner works

Other Partner holds sandbag overhead

Sandbag Weight 75/50 - 75/50 - 50/30

The score will be the time completed or reps completed under the time cap.

At the start of the workout both teammates will pick up their sandbag together and suitcase carry it 200m to buy in. Once the carry is completed the they will move on to 21, 15, 9, reps of bar muscle-ups and thrusters for RX. For intermediate, it will be chest to bar pull-ups and chin over the bar pull-ups for scaled. While one athlete is performing reps, the other athlete must be holding the sandbag overhead. Only reps that are performed while the sandbag is overhead will count. Athletes may switch whenever and split reps however they desire. Once all reps are completed the athletes will takeoff on another 200m suitcase sandbag carry to cash out and finish the workout. 

AMRAP 3 Min (Partner 1 Only)

8 Handstand Push-Up (RX/INT) Hand Release Push-Up (SC)

8 Burpee Broad Jump (RX/INT) Burpee w/clap at top (SC)

1 Min Transition

AMRAP 3 Min (Partner 2 Only)

4 Snatches 135/95 - 115/85 - 95/65

6 Overhead Lunges in place

The score will be combined total reps completed by both athletes.

At the start of the workout Partner 1 will complete as many reps as possible in 3 minutes of 8 Handstand push-ups and 8 burpee broad jumps for RX & Intermediate. And 8 Hand release push-up and 8 burpees with a clap at the top for scaled. The distance of the burpee board jump will be a 4ft. Once the 3 minutes expire, there will be a 1 minute transition period. Then Partner 2 will complete as many reps as possible in 3 minutes of 4 snatches and 6 overhead forward lunges in place. The score will be the combined total reps completed by both athletes. 

On a 16 min clock.

40/35(RX) cal echo sprint - 35/30(int) - 30/25(sc) (partner 1 only)(tiebreak time)

40-30-20

Db snatch 70/50 - 50/35 - 35/25*

Db box step overs (single db)

Partner Wallball (together) 20/14(rx & int) 14/10(sc)

In remaining time AMRAP echo cals (partner 2 only)

One Partner works except for wallballs

Score is Calories accumulated on the second Echo Bike sprint or reps completed before the time expires.

*DO NOT DROP THE DUMBBELL. A :05 PENALTY WILL BE ADDED TO YOUR TIEBREAKER FOR EVERY TIME IT IS DROPPED.

Athletes will work on a 16 minute clock. At the start of the work out one partner will begin on the echo bike. Partner one will complete all calories required. Once partner one completes the required calories both partners will move on to the 40-30-20 of dumbbell snatches, dumbbell box step overs, and partner wallballs. Athletes may switch and split up reps as desired except for the partner wallballs which will be performed together. Once all reps are completed partner 2 will move on to the echo bike and accumulate as many calories as possible in the remaining time. The score will be calories accumulated on the final echo bike sprint or reps completed before the time expires. 

(1 work, 1 rest)

On a 6 minute clock.

Complete the complex for a max weight.

1 Deadlift

1 Hang Squat Clean

1 Shoulder to Overhead

1 Hang Squat Clean

1 Deadlift

Score it combined weight of heaviest complexs completed.

Both athletes will begin in the starting area. Once the workout begins, athletes will move to the unloaded bar and begin to load the weights for the complex. Once the bar is loaded to desired weight athlete, one will complete the complex of one dead lift, one hang squat, clean one shoulder to Overhead, followed by one hang squat clean, and one dead lift All without letting go of the bar. Once athlete one has completed the complex, athlete two may load the bar to their desired weight and complete the complex. Athletes will have six minutes to complete the complex as many times as they want to reach a max weight between each athlete. The combined highest weight of each complex completed by each athlete will be their score. The complex must be fully completed before the time runs out to count. Only one athlete may be in the lifting area during an attempt the other athlete must be in the starting area. Once the complex is complete, the athletes, must tag in their partner.