Oh My WOD 2.0

Oh My WOD Floater event is a 2:00 AMRAP.

*Floater must be done between events (9:12am - 9:40am/11:25am - 12:30pm)

On the count of 3, 2, 1, go, Athlete 1 will push the sled 30m. This will be done in two 15m lengths. Once completed, Athlete 1 will spend the rest of the minute accumulating caloires on the Assault Bike. Athlete 2 will begin on the two minute mark and will run through the same sequence. The Assault Bike will not be reset between athletes. Rollover calories accumulated between between Athlete 1 and 2 will count but not after the 2 minute mark. Partner 1 must get off the bike before Partner 2 begins their sled push.

Sled weight will be announced on the day.

10 Rounds for Time
(15:00)

5 Dual DB Bench Press
5 Dual DB Power Cleans
5 Dual DB Box Step Ups
25 Double Unders

RX: 22.5/15kg
Box: 24/20”

Scaled: 15/10kg
Box: 24/20”
Rope: 50 Single Skips

Workout Flow

Athletes must both start with one hand on the wall. At the cound of 3,2,1, go, Athlete 1 will begin to complete 1 full round of work.

Dual DB Bench Press

1st rep must start when the dumbells are at full lockout, not on the chest.

Every valid rep will see the dumbells come to the level of the chest and finish with the elbows at full extension.

Dual DB Power Cleans

Top head of both dumbells must touch the floor in each rep.

The rep is complete at full hip and knee extension with the dumbells on the shoulders. If the dumbells come down from the shoulder before this it is a no rep.

DB can touch the ground either in between on either side of the feet.

Dual DB Box Step Ups

Dumbells can not be supported by the legs at any point in the step up.

Alternating step up leg is not required.

50 Double Unders

Rope must pass under the feet twice for a rep to count. Athlete 2 can take the dumbells and place them by the bench while Athlete 1 is completing their skips however the switch over muct be back at the wall.

Continnue this way untill 10 Rounds(5 Each) are completed.

On a 17:00 EMOM Clock

Part A: 10:00 AMRAP
10 Barbell Snatches
20 Chest-to-Bar Pull-ups
*Every 1:00 Partners Switch
Rest 1:00, then go immediately into Part B

Barbell Snatches

Bar will begin on the floor. Rep will be counted when it is overhead and the athlete has brought their elbows, hips and knees into full extension.

Any style of snatch is permitted as long as the criteria above are met.

Chest-to-Bar Pull-ups

Start each rep with arms fully extended and feet off the ground.

The rep is credited when the chest clearly contacts the bar at or below the collarbone.
Any style of pull-up is permitted as long as the criteria above are met.

Workout 2.B Starts at the 11:00 minute mark after 1:00 of rest.

Partner 1 will have 3:00 to establish a 2RM Snatch. Partner 2 will be albe to help change plates.

At the 3:00 mark Partner 2 will begin their 2RM Snatch attempt. Partner 2 will also have 3:00 to get there.

2RM Snatch

Bar will be taken from the floor. Hang Snatches are not permitted.

Any kind of snatch (Power, Squat, Muscle) is permitted as long as the bar finishes in the overhead position with the athlete showing control in the lockout position.

The 2RM does not have to be touch-and-go. Athlete is allowed a maximum of 10sec between each snatch. Any more then this will be a no rep.

Oh My Wod Workout 3 is for time.

Athletes will have 16:00 to complete:

1200 meter Run
20 Syncro Deadlifts
800 metre Row
20 Syncro Shoulder-to-Overhead
400 metre Row
20 Syncro Front Squats

RX Bar: 60/40kg
Scaled Bar: 40/30kg

Every 100m = 1 Rep

1200m Run

2 Laps of the block

Row

Reps can be split however athletes choose. There is no minimum requirement per athete to complete.

Syncro Deadlifts

The Barbell starts on the ground. Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo Deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the Bar. Both athletes much be at full extension at the same time for the rep to count.

Syncro Shoulder-to-Overhead

Each rep begins with the barbell in the front-rack position and the bar in contact with the torso.

The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. A press, push press, push jerk, or split jerk are all permitted as long as the athletes reach the required finish position at the same time.

Syncro Front Squats

Bar starts on the ground. No racks are permitted. With the barbell in the front rack position, the hip crease must clearly pass the top of the knees. As with the other barbell movements, both athletes much be at full extension at the same time for the rep to count.