Team WoD #1

Rx

Partner 1

100 Double Unders

27 Power Snatch 

9 T2B

Partner 2

100 Double Unders

21 Power Snatch

15 T2B

Partner 3

100 Double Unders

15 Power Snatch

21 T2B

Partner 4

100 Double Unders

9 Power Snatch

27 T2B

Rx:  95/65lbs

INTERMEDIATE & MASTERS CO-ED

Partner 1

100 Double Unders

27 Power Snatch 

9 T2B

Partner 2

100 Double Unders

21 Power Snatch

15 T2B

Partner 3

100 Double Unders

15 Power Snatch

21 T2B

Partner 4

100 Double Unders

9 Power Snatch

27 T2B

WEIGHT: 75/55lbs

SCALED:

Partner 1

100 Single Unders

27 Power Snatch 

9 Hanging Leg Raises

Partner 2

100 Single Unders

21 Power Snatch

15 Hanging Leg Raises

Partner 3

100 Single Unders

15 Power Snatch

21 Hanging Leg Raises

Partner 4

100 Single Unders

9 Power Snatch

27 Hanging Leg Raises

WEIGHT: 77/55lbs

Workout Flow:  At the count of 3-2-1-Go, Partner 1 will sprint to their jump rope to perform the required reps.  Once the required reps have been completed, they will move to the barbell to perform the required reps of Power Snatch.  Once the required reps have been completed, they will move to the rig to perform the required reps of Toes-To-Bar.  Once the required reps have been completed, they will sprint back to the start/finish line to tag in Partner 2.  This sequence will continue until all 4 athletes have completed the required reps.  Time will be called when Partner 4 crosses the start/finish line.

Tie Break:  None

Time Cap:  12-minutes

Movement Standards:

Double Unders:  The rope must make two rotations to count.  The rope must spin in a forward motion.

Power 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.  The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.  There is no requirement for the hips to pass below parallel.  Hang snatches are not permitted.

Toes-To-Bar (T2B):  The athlete must go from a full hang to having the toes touch the pull-up bar.  Both feet must touch the bar together, inside the hands.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touching the ground or any object.

Hanging Leg Raises:  The athlete must go from a full hang to having the toes of both feet rise above the hip crease.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touching the ground or any object.  Athletes may raise their toes above their hip crease with straight or bent legs as long as they meet the standard.

Rx:

100 Double Unders

21 Power Snatch

21 T2B

100 Double Unders

15 Power Snatch

15 T2B

100 Double Unders

9 Power Snatch

9 T2B

Weight:  95/65lbs

Intermediate | Masters 35-44 | 45+

75 Double Unders

21 Power Snatch

21 T2B

75 Double Unders

15 Power Snatch

15 T2B

75 Double Unders

9 Power Snatch

9 T2B

Weight: 75/55lbs

TEENS:

75 Double Unders

15 Power Snatch

15 T2B

75 Double Unders

12 Power Snatch

12 T2B

75 Double Unders

9 Power Snatch

9 T2B

Weight: 75/55lbs

SCALED:

200 Single Unders

21 Power Snatch

21 Hanging Leg Raises

200 Single Unders

15 Power Snatch

15 Hanging Leg Raises

200 Single Unders

9 Power Snatch

9 Hanging Leg Raises

Weight: 75/55lbs

Workout Flow:  At the count of 3-2-1-Go, athletes will sprint to their jump rope to perform the required reps.  Once the required reps have been completed, they will move to the barbell to perform the required reps of Power Snatch.  Once the required reps have been completed, they will move to the rig to perform the required reps of Toes-To-Bar.  Once the required reps have been completed, they will move back through the 3 movements performing the required reps until all have been finished.  Time will be called when the athlete crosses the start/finish line.

Tie Break: None

Time Cap:  10-minutes

Movement Standards:

Double Unders:  The rope must make two rotations to count.  The rope must spin in a forward motion

Single Unders:  The rope must make one rotation to count.  The rope must spin in a forward motion.  Athletes must hop on two feet.

Power 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.  The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.  There is no requirement for the hips to pass below parallel.  Hang snatches are not permitted.

Toes-To-Bar (T2B):  The athlete must go from a full hang to having the toes touch the pull-up bar.  Both feet must touch the bar together, inside the hands.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touching the ground or any object.

Hanging Leg Raises:  The athlete must go from a full hang to having the toes of both feet rise above the hip crease.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touching the ground or any object.  Athletes may rise their toes above their hip crease with straight or bent legs as long as the meet the standard.

12-Minute Clock

Starting at 0:00

12 Synchro Burpees

Into Max Cal Echo Bike

And

AMRAP of

4 Synchro D-Ball cleans

8 Handstand Push-ups

*D-Ball cleans increase by 2 repetitions each round

**Handstand Push-ups increase by 4 repetitions each round

***At 04:00 athletes must stop where they are and perform 16 Synchro Burpees

****At 08:00 athletes must stop where they are and perform 20 Synchro Burpees

*****Scaled Divisions will perform Wall Walks instead of HSPU beginning with 2 repetitions

RX & INTERMEDIATE:  D-Ball 150 / 100lbs

MASTERS CO-ED | SCALED:  D-Ball 100 / 70lbs

PART 2 SCORE IS AS MANY REPS AS POSSIBLE

Workout Flow:  At 3-2-1-Go, all 4 athletes will sprint to the burpee area, to perform 12 Synchro Lateral Over The Line Burpees (athletes will all face in the same direction in a staggered form).  Once the burpees have been completed, athletes will break up the following work however they choose:  1) Max Calorie Echo Bike (1 bike - one person working)  and 2)  AMRAP of 4/6/8… Synchronized D-ball Cleans (2 D-Balls - two people working)  and 8/12/16… Handstand Push-ups (1 Handstand Push-up Board - one person working).  NOTE:  D-ball Cleans increase by 2 reps each round and HSPU by 4 reps each round.  At the 4-minute mark, all athletes will stop what they are doing and return to the burpee area for 16 Synchro Lateral Over The Line Burpees.  Once the burpees have been completed, athletes will return to the AMRAP and the echo bike, picking up where they left off - this will continue until the 8-minute mark.  At the 8-minute mark, all athletes will stop what they are doing and return to the burpee area for 20 Synchro Lateral Over The Line Burpees. Once the burpees have been completed, athletes will return to the AMRAP and the echo bike, picking up where they left off - this will continue until the 12-minute mark. 

NOTE:  CoEd Teams will have a male D-Ball and female D-Ball, however, you can pair up however you choose.

Time Cap: N/A

Movement Standards:

Synchronized Burpee Over The Line:  The burpees must be performed laterally to the line with all athletes facing the same direction in a staggered form.  The chest and thighs touch the ground at the bottom.  Stepping up and down on the burpee is allowed.  A two foot take off or landing is not required.  Stepping over the line is not allowed.  Both feet must be off the ground for the rep to count.  The rep ends when the athlete lands on both feet on the opposite side of the line.  The synchronicity occurs with the chest and thighs on the ground at the same time.

Echo Bike:  Athletes will be responsible for the monitor on their echo bike.  Judges will not touch the bike for any reason once the workout has begun.

Synchronized D-ball Cleans:  The D-ball will start from the ground for every rep.  The rep will be credited when the D-ball is resting on the athletes’ shoulder with hips and knees fully extended.  Synchronicity occurs with the D-ball resting on the shoulder.

Handstand Push-ups:  Each rep begins at the top of a handstand with the arms fully locked out, only the heels on the wall.  At the bottom of each rep, the head must touch the ground.  The rep is counted when the arms return to a fully locked out position with only the heels on the wall.  Kipping is allowed as long as the other requirements are met.

Wall Walks:  Every rep begins and ends with the athlete lying down, with their chest, feet and thighs touching the ground.  At the start and finish of each rep, both hands must touch the designated line.  The first line will be 55 inches from the wall for both men and women.  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 line for the 25-inch mark before the athlete can descend.  Any part of the hand may touch the line.  On the descent, the feet must remain on the wall until both hands are touching the first line.  The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs and feet touching the ground.  Any part of the hand may make contact with the line.

RX:

30 Cal Echo Bike

20 Handstand Push-ups

10 D-Ball Cleans 150/100

10 Wall Walk / HSPU

30 Cal Echo Bike

INTERMEDIATE & MASTERS 35-44:

30 Cal Echo Bike

20 Handstand Push-ups

10 D-Ball 150/100

10 Strict Handstand Push-up

30 Cal Echo Bike

MASTERS 45+ & TEENS:

30 Cal Echo Bike

20 Handstand Push-ups

10 D-Ball Cleans 100/70

10 Strict Handstand Push-up

24 Cal Echo Bike

SCALED:

30 Cal Echo Bike

10 Wall Walks (half)

10 D-Ball Cleans 100/70

10 Wall Walks (half)

30 Cal Echo Bike

Workout Flow:  At the count of 3-2-1-Go, athletes will sprint to the Echo Bike to perform the required Calories.  Once completed, athletes will move to the rig for the required Handstand Push-ups.  Once completed, athletes will move to the D-Ball section to perform the required reps.  Once completed, they will move back to the rig for the Handstand Push-ups and once completed back to the Echo Bike for a final round of calories.  Once completed, they will jump off the bike and sprint to the finish line.  NOTE:  There are different variations of Handstand Push-ups for Divisions - PLEASE read the descriptions.

Time Cap:  10-minute

Movement Standards:

Echo Bike:  Athletes will be responsible for the monitor on their echo bike.  Judges will not touch the bike for any reason once the workout has begun.

Wall Walk / HSPU (Rx Divisions ONLY): Athletes will perform a Wall Walk into a wall facing HSPU, using the standards below.  NOTE:  For this version of the HSPU it will be strict and the only thing touching the wall will be the toes.

Handstand Push-ups:  Each rep begins at the top of a handstand with the arms fully locked out, only the heels on the wall.  At the bottom of each rep, the head must touch the ground.  The rep is counted when the arms return to a fully locked out position with only the heels on the wall.  Kipping is allowed as long as the other requirements are met WHEN NOT MARKED AS STRICT HSPU.

Wall Walks:  Every rep begins and ends with the athlete lying down, with their chest, feet and thighs touching the ground.  At the start and finish of each rep, both hands must touch the designated line.  The first line will be 55 inches from the wall for both men and women.  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 line for the 25-inch mark before the athlete can descend.  Any part of the hand may touch the line.  On the descent, the feet must remain on the wall until both hands are touching the first line.  The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs and feet touching the ground.  Any part of the hand may make contact with the line.

D-ball Cleans:  The D-ball will start from the ground for every rep.  The rep will be credited when the D-ball is resting on the athlete’s shoulder with hips and knees fully extended.

12-Minute Clock

Starting at 0:00

12 Synchro Burpees

Into Max Cal Echo Bike

And

AMRAP of

4 Synchro D-Ball Cleans

8 Handstand Push-ups

*D-Ball cleans increase by 2 repetitions each round

**Handstand Push-ups increase by 4 repetitions each round

***At 04:00 athletes must stop where they are and perform 16 synchro burpees

****At 08:00 athletes must stop where they are and perform 20 synchro burpees

*****Scaled Divisions will perform Wall Walks instead of HSPU beginning with 2 repetitions

RX & INTERMEDIATE:  D-Ball 150 / 100lbs

MASTERS CO-ED | SCALED:  D-Ball 100 / 70lbs

PART 1 SCORE IS TOTAL CALORIES ON BIKE

Workout Flow:  At 3-2-1-Go, all 4 athletes will sprint to the burpee area, to perform 12 Synchro Lateral Over The Line Burpees (athletes will all face in the same direction in a staggered form).  Once the burpees have been completed, athletes will break up the following work however they choose:  1) Max Calorie Echo Bike (1 bike - one person working)  and 2)  AMRAP of 4/6/8… Synchronized D-ball Cleans (2 D-Balls - two people working)  and 8/12/16… Handstand Push-ups (1 Handstand Push-up Board - one person working).  NOTE:  D-ball Cleans increase by 2 reps each round and HSPU by 4 reps each round.  At the 4-minute mark, all athletes will stop what they are doing and return to the burpee area for 16 Synchro Lateral Over The Line Burpees.  Once the burpees have been completed, athletes will return to the AMRAP and the echo bike, picking up where they left off - this will continue until the 8-minute mark.  At the 8-minute mark, all athletes will stop what they are doing and return to the burpee area for 20 Synchro Lateral Over The Line Burpees. Once the burpees have been completed, athletes will return to the AMRAP and the echo bike, picking up where they left off - this will continue until the 12-minute mark. 

NOTE:  CoEd Teams will have a male D-Ball and female D-Ball, however, you can pair up however you choose.

Time Cap: N/A

Movement Standards:

Synchronized Burpee Over The Line:  The burpees must be performed laterally to the line with all athletes facing the same direction in a staggered form.  The chest and thighs touch the ground at the bottom.  Stepping up and down on the burpee is allowed.  A two foot take off or landing is not required.  Stepping over the line is not allowed.  Both feet must be off the ground for the rep to count.  The rep ends when the athlete lands on both feet on the opposite side of the line.  The synchronicity occurs with the chest and thighs on the ground at the same time.

Echo Bike:  Athletes will be responsible for the monitor on their echo bike.  Judges will not touch the bike for any reason once the workout has begun.

Synchronized D-ball Cleans:  The D-ball will start from the ground for every rep.  The rep will be credited when the D-ball is resting on the athletes’ shoulder with hips and knees fully extended.  Synchronicity occurs with the D-ball resting on the shoulder.

Handstand Push-ups:  Each rep begins at the top of a handstand with the arms fully locked out, only the heels on the wall.  At the bottom of each rep, the head must touch the ground.  The rep is counted when the arms return to a fully locked out position with only the heels on the wall.  Kipping is allowed as long as the other requirements are met.

Wall Walks:  Every rep begins and ends with the athlete lying down, with their chest, feet and thighs touching the ground.  At the start and finish of each rep, both hands must touch the designated line.  The first line will be 55 inches from the wall for both men and women.  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 line for the 25-inch mark before the athlete can descend.  Any part of the hand may touch the line.  On the descent, the feet must remain on the wall until both hands are touching the first line.  The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs and feet touching the ground.  Any part of the hand may make contact with the line.

8-minute Clock

(Score 1)

For Time

RX:

12 Front Squats 225/145

200m Run

9 Front Squats 255/155

200m Run

6 Front Squats 275/175

200m Run

(Score 2)

Remaining Time - Max Reps 

Cleans 295/185

INTERMEDIATE & MASTERS 35-44:

12 Front Squats 185/105

200m Run

9 Front Squats 205/125

200m Run

6 Front Squats 225/145

200m Run

(Score 2)

Remaining Time - Max Reps Cleans 245/155

MASTERS 45+

12 Front Squats 155/95

200m Run

9 Front Squats 185/105

200m Run

6 Front Squats 205/125

200m Run

(Score 2)

Remaining Time - Max Reps Cleans 225/145

SCALED & TEENS:

12 Front Squats 135/85

200m Run

9 Front Squats 155/95

200m Run

6 Front Squats 185/105

200m Run

(Score 2)

Remaining Time - Max Reps Cleans 205/125

Remaining Time of 8 min - Max Reps 

RX:

Cleans 295/185

INTERMEDIATE & MASTERS 34-44

Cleans 245/155

MASTERS 45+

Cleans 225/145

SCALED & TEENS:

Cleans 205/125

Workout Flow:  At 3-2-1-Go, athletes will sprint to their barbell to perform the required reps of Front Squats.  Once finished, they will take off on a 200m Run.  Athletes will continue this until all the Front Squat reps and Runs have been completed.  With the remaining time, athletes will perform max reps of cleans. Tie break is time of Score 1.

Clean:  Each rep begins with the barbell on the ground.  The athlete may perform a muscle clean, power clean, split clean or squat clean.  The rep will be credited when the athlete stands with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the bar.  If a split clean is performed, the athlete’s feet must be under the hips and in full lockout position before the rep will be credited.

10-min Clock

(Score 1)

RX:

Partner 1

15 Front Squat 185/105

60 yd Shuttle Run

12 Front Squats 205/125

60 yd Shuttle Run

Partner 2

15 Front Squats 205/125

60 yd Shuttle Run

12 Front Squats 225/145

60 yd Shuttle Run

Partner 3

12 Front Squats 225/145

60 yd Shuttle Run

9 Front Squats 255/155

60 yd Shuttle Run

Partner 4

12 Front Squats 255/155

60 yd Shuttle Run

9 Front Squats 275/175

60 yd Shuttle Run

(Score 2)

All Partners:

Remaining Time - Max Reps 

Cleans 295/185

INTERMEDIATE & MASTERS CO-ED

10-min Clock

(Score 1)

Partner 1

15 F/S 135/85

60 yd shuttle

12 F/S 155/95

60 yd shuttle

Partner 2

15 F/S 155/95

60 yd shuttle

12 F/S 175/105

60 yd shuttle

Partner 3

12 F/S 175/105

60 yd shuttle

9 F/S 205/125

60 yd shuttle

Partner 4

12 F/S 205/125

60 yd shuttle

9 F/S 225/145

60 yd shuttle

(Score 2)

All Partners

Remaining Time - Max Reps

Cleans 245/155

SCALED:

10-min Clock

(Score 1)

Partner 1

15 F/S 115/65

60 yd shuttle

12 F/S 135/85

60 yd shuttle

Partner 2

15 F/S 138/85

60 yd shuttle

12 F/S 155/95

60 yd shuttle

Partner 3

12 F/S 155/95

60 yd shuttle

9 F/S 175/105

60 yd shuttle

Partner 4

12 F/S 175/105

60 yd shuttle

9 F/S 205/125

60 yd shuttle

(Score 2)

All Partners

Remaining Time - Max Reps

Cleans 225/145

Workout Flow:  At 3-2-1-Go, Partner 1 will sprint to the barbell and perform the required reps of Front Squats.  Once completed, they will do a 60 yd shuttle run (30 yds down / 30 yds back).  The run will finish at the barbell where they will perform another set of front squats at a heavier weight (Team members may assist in changing out the weight while the run is being performed).  Once the second set of front squats is completed, (the athlete will perform another 60 yd shuttle run.  Once finished the next partner will be tagged in for their work.  This will continue until all 4 partners have performed the prescribed work.  Once completed, they will perform max reps cleans in the remaining time (only one person can work at a time).

Time Cap:  N/A

Movement Standards:

Run:  The 60-yard shuttle run will be 30-yards out and around a flag, then back.

Front Squat:  The movement begins with the barbell on the ground.  The athlete must lift the barbell to the front rack position.  A squat clean is permitted and can be counted as a successful front squat rep, so long as it meets the movement standards.  The front squat standard includes:  the crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position, the athlete must then stand from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.

Clean:  Each rep begins with the barbell on the ground.  The athlete may perform a muscle clean, power clean, split clean or squat clean.  The rep will be credited when the athlete stands with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the bar.  If a split clean is performed, the athlete’s feet must be under the hips and in full lockout position before the rep will be credited.

Remaining Time of 10 min - Max Reps 

RX:

Cleans 295/185

INTERMEDIATE & MASTERS CO-ED

Cleans 245/155

SCALED:

Cleans 225/145

Workout Flow:  At 3-2-1-Go, Partner 1 will sprint to the barbell and perform the required reps of Front Squats.  Once completed, they will do a 60 yd shuttle run (30 yds down / 30 yds back).  The run will finish at the barbell where they will perform another set of front squats at a heavier weight (Team members may assist in changing out the weight while the run is being performed).  Once the second set of front squats is completed, (the athlete will perform another 60 yd shuttle run.  Once finished the next partner will be tagged in for their work.  This will continue until all 4 partners have performed the prescribed work.  Once completed, they will perform max reps cleans in the remaining time (only one person can work at a time). Tie break is time completed Score 1.

Clean:  Each rep begins with the barbell on the ground.  The athlete may perform a muscle clean, power clean, split clean or squat clean.  The rep will be credited when the athlete stands with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the bar.  If a split clean is performed, the athlete’s feet must be under the hips and in full lockout position before the rep will be credited.

Partners 1 & 2

2-minute Clock

40 Synchro Wall Balls

Max Rep Synchronized Devils Press 

15-second transition

Partners 3 & 4

2-minute Clock

40 Synchro Wall Balls

Max Rep Synchronized Devils Press

15-second transition

Partners 1 & 2

2-minute Clock

10 Synchronized Devils Press

Max Rep Synchro Wall Balls

15-second transition

Partners 3 & 4

2-minute Clock

10 Synchronized Devils Press

Max Rep Synchro Wall Balls

15-second transition

2-minute Clock

Partners 1-2-3-4

40 Synchro Wall Ball Over The Bar

Max Reps Synchro Single Arm Hang Clean-To-Overhead

Rx / Int / Master CoEd:  50/35lbs  |  20/14lbs

Scaled:  35/25lbs  |  14/10lbs

Workout Flow:  At the call of 3-2-1-Go, Athletes 1&2 will sprint to the rig and perform the required workload for synchronized wall balls.  Once completed they will move to their dumbbells to perform max reps of Synchronized Devils Presses for the remainder of the 2-minutes.  There will be a 15-second transition before the next 2-minute clock where Athletes 3&4 will perform the same reps and movements.  At the end of the 2-minutes there will be a 15-second transition, then Athletes 1&2 will perform 10 Synchronized Devils Presses, then move to their wall ball for Max Rep Wall Balls.  There will be a 15-second transition before Athletes 3&4 perform the same reps and movements.  At the end of the 2-minutes, there will be a 15-second transition before all 4 athletes will work together on 40 synchronized wall balls over the bar (9’ pull-up bar or crossbar).  Once completed, all 4 athletes will move to the dumbbells for synchronized single arm hang clean and jerk

Time Cap:  N/A

Movement Standards:

Synchronized Devil Press:  Each rep starts with the dumbbells on the ground.  Then, with the athletes’ two hands on the dumbbells, they will perform a burpee, with the chest making contact with the ground.  From here, the athletes will either jump or step to their feet, never taking their hands from the dumbbells.  The athletes will then snatch or swing the dumbbells from the floor and finish with it locked out overhead with hips, knees, shoulders and arm at full extension.  There can be no pause at the shoulders to press the dumbbells.  The synchronicity takes place at 2 points, with the chest of both athletes on the ground and when the dumbbells are at full extension.

Synchronized Wall Balls:  The wall ball must be taken from the bottom of a squat, hip crease passing clearly below the knee, and thrown to hit the specified target.  The center of the ball must make contact with the target at or above the specified target height.  If the ball hits below or does not hit the target it is a no rep.  If the ball hits the ground it must come to a rest before initiating the next rep.  Taking the ball from the rebound into the next rep is a no rep.  The synchronicity must occur at the bottom of the squat.  

For wall balls over the bar, the same standards apply for the squat. However, instead two athletes will each have a ball and throw it over a 9’ bar to the other two partners.  The synchronicity must occur at the bottom of the squat.

Synchronized Single Arm Hang Clean-To-Overhead:  The dumbbell must be below the hips with the working arm extended at the beginning of each rep.  The dumbbell must be brought to the rack position (a snatch is not allowed).  There is no requirement to reach hip/knee extension in the clean before beginning the overhead lift.  Any style of overhead lift from the rack position is allowed.  The rep is credited when:  knees, hips and elbow of the working arm are fully extended; the middle of the dumbbell is in line with, or behind the body when viewed from the side; both feet are in line.  Once a rep is completed, the athlete may lower the dumbbell to the hang anyhow.  Using two hands to lower the dumbbell is acceptable.  Athletes may switch hands at any time, but MAY NOT use two hands to elevate the dumbbell. The synchronicity must occur at the locked over head position. 

For Time:

Rx

25 Devil Press

75 Wall Balls

Weight:  50/35lbs  | 20/14lbs

Int / Masters: 

20 Devil Press

60 Wall Balls

Weight: 50/35lbs  | 20/14lbs

Teens / Scaled:  

25 Devil Press

75 Wall Balls

Weight: 35/25lbs  | 14/10lbs

Workout Flow: At 3-2-1-Go, athletes will sprint to their dumbbells and perform the required number of reps for Devil Press.  Once all reps have been completed, athletes will move to the rig to perform the required number of reps for Wall Ball shots.  After the final rep, they will sprint through the finish line where time will be recorded.

Time Cap:  8 min

Devil Press:  Each rep starts with the dumbbells on the ground.  Then, with the athlete’s hands on the dumbbells, they will perform a burpee, with the chest making contact with the ground between the two dumbbells.  From here, the athlete will either jump or step to their feet, never taking their hands from the dumbbells.  The athlete will then snatch or swing both dumbbells from the floor simultaneously and finish with both locked out overhead with hips, knees, shoulders and arms at full extension.  There can be no pause at the shoulders to  press the dumbbells.

Wall Balls:  The wall ball must be taken from the bottom of a squat, hip crease passing clearly below the knee, and thrown to hit the specified target.  The center of the ball must make contact with the target at or above the specified target height.  If the ball hits below or does not hit the target it is a no rep.  If the ball hits the ground it must come to a rest before initiating the next rep.  Taking the ball from the rebound into the next rep is a no rep.

For Time:

Rx

30 Shoulder-to-Overhead

60 Box Jump Overs

15/10 Ring Muscle-Ups

20yd Overhead DB Lunge

S2OH:  155 / 105 lbs (shorty)

Box:  24 / 20 in

DB:  50 / 35 lbs

Intermediate | Masters

30 Shoulder-to-Overhead

60 Box Jump Overs

15/10 Bar Muscle-Ups

20yd Front Rack DB Lunge

S2OH:  135 / 95 lbs (shorty)

Box:  24 / 20 in

DB:  50 / 35 lbs

Scaled 

30 Shoulder-to-Overhead

60 Box Jump Overs (step-overs allowed)

15/10 Renegade Rows

20yd Front Rack DB Lunge

S2OH:  95 / 65 lbs (shorty)

Box:  24 / 20 in

DB:  35 / 25 lbs

Teens

30 Shoulder-to-Overhead

60 Box Jump Overs

15/10 Pull-Ups

20yd Front Rack DB Lunge

S2OH:  95 / 65 lbs(shorty)

Box:  24 / 20 in

DB:  35 / 25 lbs

Workout Flow:  At the count of 3-2-1-Go, athletes will sprint to their barbells for the required number of Shoulder-To-Overhead reps.  Once finished they will proceed to their boxes to complete the required number of Box Jump Over reps (Scaled Divisions may perform step-overs).  Once finished they will move to the rig for the required number of Muscle-up reps, Renegade Rows or Pull Ups.  Once finished, they will proceed to their dumbbells to perform the required distance of DB Lunges. Time is stopped when both feet cross the line for the last lunge.

Time Cap:  8:00 min

Movement Standards:

Shoulder To Overhead:  Each rep begins in the front rack position, with the barbell on the shoulders.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbows, hips and knees are fully extended.  The rep is credited once the weight is fully locked out overhead, directly over the middle of the body with the feet in line.  If an athlete uses a split jerk, their feet must return under the hips and meet the full lockout requirement.  Dropping the barbell behind the body even after receiving credit for the rep will result in an automatic no-rep.

Box Jump Overs:  Each rep begins with the athlete standing in front of the box.  The athlete must jump on top of the box using a two-foot takeoff, and only the athlete’s feet may touch the box.  There is no requirement to stand tall while on top of the box.  The athlete may face forward or to the side.  The athlete must step down to the other side of the box.  Each rep is counted when the athlete lands on the ground on the opposite side of the box.  Within the scaled division, athletes have the option to step over.  When stepping up and over, both feet must make contact with the top of the box.  There is no requirement to stand tall while on top of the box.  The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box.

Ring Muscle-up (RMU):  The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground.  The heels may not rise above the height of the rings during the kip.  The elbows must be fully locked out while in the support position above the rings.

Bar Muscle-up (BMU):  The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.  Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.  The feet may not rise above the height of the bar during the kip.  The elbows must be fully locked out while in the support position above the bar.

Pull-up (Teens Only):  The athlete must start each rep with arms fully extended and feet off the ground.  The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.  Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met.

Renegade Row (Scaled Only):  The athlete must start each rep with each hand on each dumbbell with their arms fully extended at the top of the push-up position.  Athletes will row one dumbbell up touching any part of the chest and lower the dumbbell back to the ground.  Athletes will do the same row movement on the opposite side.  Once both rows have been completed, athletes will perform a push-up with their hands on the dumbbells.  The chest must clearly touch the ground and athletes must push-up to full extension of the arms and body off the ground for the rep to be credited.

Overhead Lunge:  Prior to the start of the repetition, athletes may use any style of ground to overhead to receive the two dumbbells  in the overhead position.  Each lunge shall begin with the  dumbbells overhead, feet parallel, and the athlete standing to full extension (hips and knees extended).  Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the segment.  At the bottom of the lunge, the trailing knee must make contact with the ground.  The dumbbells  must remain above the athlete’s head with elbows fully extended the entire time.  The rep is credited when both of the athlete’s heels clearly cross the 5 yard mark, dumbbells remaining overhead, with the athlete standing fully extended (just a note that this will have to be emphasized to judges because usually one foot crosses in lunge, then dumbbells are kind of swung down as the other foot comes to the line).  The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.  If during the lunge, the dumbbells make contact with or falls below the head, or the athlete shuffle steps between lunges, the repetition will not count.  Failure to meet any standards during the walking lunge will require the athlete to have to restart the overhead walking lunge from the previous 5 yard mark.

Front Rack Lunge:  Prior to the start of the repetition, athletes may use any style of ground to shoulder to receive the two dumbbells in the front rack position.  Each lunge shall begin with the  dumbbells on the shoulders, feet parallel, and the athlete standing to full extension (hips and knees extended).  Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the segment.  At the bottom of the lunge, the trailing knee must make contact with the ground.  The dumbbells  must remain on the athlete’s shoulders the entire time.  The rep is credited when both of the athlete’s heels clearly cross the 5 yard mark, dumbbells remaining on the shoulders, with the athlete standing fully extended (just a note that this will have to be emphasized to judges because usually one foot crosses in lunge, then dumbbells are kind of swung down as the other foot comes to the line).  The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.  If during the lunge, the dumbbells make contact with or falls off the shoulders, or the athlete shuffle steps between lunges, the repetition will not count.  Failure to meet any standards during the walking lunge will require the athlete to have to restart the walking lunge from the previous 5 yard mark.

For Time:

Rx

80 Box Jump Overs

60 Shoulder-To-Overhead

40 Ring Muscle-Ups

40 yd Overhead DB Lunges

Box:  24 / 20 in

S2OH:  155 / 105lbs

DB:  50 / 35lbs

Intermediate | Masters CoEd

80 Box Jump Overs

60 Shoulder-To-Overhead

40 Bar Muscle-Ups

40 yd Front Rack DB Lunges

Box:  24 / 20in

S2OH:  135 / 95lbs

DB:  50 / 35lbs

Scaled

80 Box Jump Overs

60 Shoulder-To-Overhead

40 Synchro Renegade Rows

40 yd Front Rack DB Lunges

Box:  24 / 20in

S2OH:  95 / 65lbs

DB:  35 / 25lbs

Workout Flow:  This is a Grid League style workout where teams will choose their “specialists” to attack the required work.  Only one athlete can work at a time.  At 3-2-1-Go, one athlete from each team will sprint to the box to perform as many of the required reps as possible.  Athletes on each team will tag in and out until the required reps are completed.  Once completed they will move to the Shoulder-To-Overhead in the same fashion for the required reps.  Once finished, they will proceed to the Rig for the Muscle-Up (Renegade Rows for Scaled Divisions) in the same fashion for the required reps.  Once finished, they will proceed to the DBs to perform Follow The Leader Style DB Lunges with two athletes working at a time. Each pair will lunge 20 yards and then hand the DBs off to the second pair. The time stops when both partners of the second pair cross the line with both feet on their last lunge. 

Time Cap:  10:00 min

Movement Standards:

Box Jump Overs:  Each rep begins with the athlete standing in front of the box.  The athlete must jump on top of the box using a two-foot takeoff, and only the athlete’s feet may touch the box.  There is no requirement to stand tall while on top of the box.  The athlete may face forward or to the side.  The athlete must step down to the other side of the box.  Each rep is counted when the athlete lands on the ground on the opposite side of the box.  Within the scaled division, athletes have the option to step over.  When stepping up and over, both feet must make contact with the top of the box.  There is no requirement to stand tall while on top of the box.  The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box.

Shoulder To Overhead:  Each rep begins in the front rack position, with the barbell on the shoulders.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbows, hips and knees are fully extended.  The rep is credited once the weight is fully locked out overhead, directly over the middle of the body with the feet in line.  If an athlete uses a split jerk, their feet must return under the hips and meet the full lockout requirement.  Dropping the barbell behind the body even after receiving credit for the rep will result in an automatic no-rep.

Ring Muscle-up (RMU):  The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground.  The heels may not rise above the height of the rings during the kip.  The elbows must be fully locked out while in the support position above the rings.

Bar Muscle-up (BMU):  The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.  Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.  The heels may not rise above the height of the bar during the kip.  The elbows must be fully locked out while in the support position above the bar.

Synchro Renegade Row (Scaled Only):  Two athletes at a time will perform synchronized Renegade Rows - 20 for the first pair and 20 for the second pair.  The athletes must start each rep with each hand on each dumbbell with their arms fully extended at the top of the push-up position.  Athletes will row one dumbbell up touching any part of the chest and lower the dumbbell back to the ground.  Athletes will do the same row movement on the opposite side.  Once both rows have been completed, athletes will perform a push-up with their hands on the dumbbells.  The chest must clearly touch the ground and athletes must push-up to full extension of the arms and body off the ground for the rep to be credited.  Synchronization will be the rowing movement and the chest at the bottom of the push-up.

Overhead Lunge:  Prior to the start of the repetition, athletes may use any style of ground to overhead to receive the dumbbells  in the overhead position.  Each lunge shall begin with the dumbbells overhead, feet parallel, and the athlete standing to full extension (hips and knees extended).  Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the segment.  At the bottom of the lunge, the trailing knee must make contact with the ground.  The dumbbells  must remain above the athlete’s head with elbows fully extended the entire time.  The rep is credited when both of the athlete’s heels clearly cross the 5 yard  mark, dumbbells remaining overhead, with the athlete standing fully extended.  The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.  If during the lunge, the dumbbells make contact with or falls below the head, or the athlete shuffle steps between lunges, the repetition will not count.  Failure to meet any standards during the walking lunge will require the athlete to have to restart the overhead walking lunge from the previous 5 yard mark.

Front Rack Lunge:  Prior to the start of the repetition, athletes may use any style of ground to shoulder to receive the two dumbbells in the front rack position.  Dumbbells can be held in hand on the shoulder or resting on the shoulders but both hands must remain on the dumbbells. Each lunge shall begin with the  dumbbells on the shoulders, feet parallel, and the athlete standing to full extension (hips and knees extended).  Before beginning the rep, the athlete’s feet must be behind the mark indicating the start of the segment.  At the bottom of the lunge, the trailing knee must make contact with the ground.  The dumbbells  must remain on the athlete’s shoulders the entire time.  The rep is credited when both of the athlete’s heels clearly cross the 5 yard mark, dumbbells remaining on the shoulders, with the athlete standing fully extended. The athlete must alternate leading legs and stand tall between each repetition, with hips and knees extended.  If during the lunge, the dumbbells make contact with or falls off the shoulders, or the athlete shuffle steps between lunges, the repetition will not count.  Failure to meet any standards during the walking lunge will require the athlete to have to restart the walking lunge from the previous 5 yard mark.