Haunted WODs 5

Complete a heavy as possible complex in 8 minutes. 

1 Squat Clean

1 Hang Power Clean

1 Hang Cluster

Score is combined heaviest weight of both partners. 

Both athletes will start behind their bar before the workout begins. At the start of the workout both athletes may load the barbell to desired weight. Athlete one will then complete the complex of one squat clean, one hang power clean, one hang cluster. After athlete one completes their desired weight, athlete two will then complete the complex. Both athletes may load the bar together and may try as many attempts as possible in the eight minute time. The complex must be completed before the time expires to count. The score will be the combined weight of each partners heaviest complex.

I GO YOU GO

P1: 400M RUN 

P2: 400M RUN 

P1: 300M SANDBAG CARRY

P2: 300M SANDBAG CARRY

P1: 200M FARMERS CARRY

P2: 200M FARMERS CARRY

P1: 100M OH carry

P2: 100M OH carry 

RX: 70/55 KB - 100/75 sandbag

INT: 55/35 KB - 75/50 sandbag

SC: 35/25 KB - 50/35 sandbag 

Masters weight same as Int.

15min Time Cap. 

Score will be time completion of the WOD & time completion of the ROW.

WHILE ONE PARTNER IS WORKING, THE OTHER ONE IS WORKING ON THE ROWER TO COMPLETE 200 CALS TOTAL.

At the start of the workout, athlete 1 will go on a 400 m run meanwhile athlete 2 will begin to row to complete as many calories as possible until athlete 1 returns from the run. Once athlete 1 returns from the run, partners will switch and athlete 2 will now complete a 400 m run while athlete 1 is rowing to complete as many calories as possible. When athlete 2 returns from the 400 m run, once again partners will switch and now athlete 1 will go on a 300 m sandbag carry while athlete 2 continues to row to complete calories. When athlete 1 returns, they will switch and now athlete 2 will begin their 300 m sandbag carry while athlete 1 continues to row to complete calories. When athlete 2 returns athlete 1 will now begin a 200 m farmer carry while athlete 2 continues to row to complete calories. When athlete 1 completes their farmer carry they will switch and athlete 2 will begin their 200 m farmer carry.  Once athlete 2 completes their farmer carry, athlete 1 will then complete a 100 m double KB overhead carry. When athlete 1 completes their overhead, carry athlete 2 will then complete their overhead carry to finish the workout. Once 200 calories are completed on the rower athletes will no longer have to row. There will be two scores for this workout. Time completed for the workout and time completed for the row.

I GO YOU GO

P1: 400M RUN 

P2: 400M RUN 

P1: 300M SANDBAG CARRY

P2: 300M SANDBAG CARRY

P1: 200M FARMERS CARRY

P2: 200M FARMERS CARRY

P1: 100M OH carry

P2: 100M OH carry 

RX: 70/55 KB - 100/75 sandbag

INT: 55/35 KB - 75/50 sandbag

SC: 35/25 KB - 50/35 sandbag 

Masters weight same as Int.

15min Time Cap. 

Score will be time completion of the WOD & time completion of the ROW.

WHILE ONE PARTNER IS WORKING, THE OTHER ONE IS WORKING ON THE ROWER TO COMPLETE 200 CALS TOTAL.

At the start of the workout, athlete 1 will go on a 400 m run meanwhile athlete 2 will begin to row to complete as many calories as possible until athlete 1 returns from the run. Once athlete 1 returns from the run, partners will switch and athlete 2 will now complete a 400 m run while athlete 1 is rowing to complete as many calories as possible. When athlete 2 returns from the 400 m run, once again partners will switch and now athlete 1 will go on a 300 m sandbag carry while athlete 2 continues to row to complete calories. When athlete 1 returns, they will switch and now athlete 2 will begin their 300 m sandbag carry while athlete 1 continues to row to complete calories. When athlete 2 returns athlete 1 will now begin a 200 m farmer carry while athlete 2 continues to row to complete calories. When athlete 1 completes their farmer carry they will switch and athlete 2 will begin their 200 m farmer carry.  Once athlete 2 completes their farmer carry, athlete 1 will then complete a 100 m double KB overhead carry. When athlete 1 completes their overhead, carry athlete 2 will then complete their overhead carry to finish the workout. Once 200 calories are completed on the rower athletes will no longer have to row. There will be two scores for this workout. Time completed for the workout and time completed for the row.

3 Rounds

3min work, 1 min rest

30 Wallballs 20/14(Scaled: 14/10)

10 Synchro Burpee Box Jump Over*(Scaled: Step Overs)

Max Rep Pulling Movement**

*Box Height:

RX - 30/24

INT/MST - 24/20

SC - 24/20

**Pulling Movement:

RX - Ring Muscle-Ups

INT/MST - Bar Muscle-Ups

SC - Jumping Pull-Ups

Split reps how ever desired on wallballs and pulling movement. Score is total number of reps over all 3 rounds.

Part A

For time: (15min cap)

50/40 - 40/30 - 30/20 Echo cal

5-5-5 synchro wall walk

50-40-30 GHD sit-up (sc-abmat sit-ups)

+

Rest 1 Min

+

Part B

AMRAP 2

Max rep deadlifts 

RX-275/225

Int-225/185

SC-185/145

Score is of time completion of Part A & total number deadlifts. 

Tie break time is time completion of Part A.

Part A begins with a 50 calorie for men, 40 calorie for women echo bike sprint. One Athlete starts on the bike. Athletes may switch and split up the calories as desired. 

At the start of the workout, athletes will ride until they hit their target calories. Once the athletes have completed the calories, athletes will move onto the 5 synchronized wall walks. 

Athletes will begin on the floor with hands on the line, and must ascend the wall at the same time until both hands have touched the line. Once both athletes hands have touched the line they may descend back to the starting line. 

After the wall walks are completed, Athletes move onto the 50 GHD situps. Athletes may switch and split up situps as desired. Once completed, athletes will begin the next round. 

There is a 15 minute time cap. Once the cap is reached, there will be a 1 minute rest for all athletes. Part B will begin upon completion of the rest, athletes will then have 2 minutes to complete as many reps as possible of Deadlifts. Athletes may switch and split up deadlifts as desired.

Score will time completion of Part A & total number deadlifts completed between both athletes. Tie break time will be time completion of part A. If part A is completed under the time cap, athletes will rest in the remaining time before the cap. 

Part A

For time: (15min cap)

50/40 - 40/30 - 30/20 Echo cal

5-5-5 synchro wall walk

50-40-30 GHD sit-up (sc-abmat sit-ups)

+

Rest 1 Min

+

Part B

AMRAP 2

Max rep deadlifts 

RX-275/225

Int-225/185

SC-185/145

Score is of time completion of Part A & total number deadlifts. 

Tie break time is time completion of Part A.

Part A begins with a 50 calorie for men, 40 calorie for women echo bike sprint. One Athlete starts on the bike. Athletes may switch and split up the calories as desired. 

At the start of the workout, athletes will ride until they hit their target calories. Once the athletes have completed the calories, athletes will move onto the 5 synchronized wall walks. 

Athletes will begin on the floor with hands on the line, and must ascend the wall at the same time until both hands have touched the line. Once both athletes hands have touched the line they may descend back to the starting line. 

After the wall walks are completed, Athletes move onto the 50 GHD situps. Athletes may switch and split up situps as desired. Once completed, athletes will begin the next round. 

There is a 15 minute time cap. Once the cap is reached, there will be a 1 minute rest for all athletes. Part B will begin upon completion of the rest, athletes will then have 2 minutes to complete as many reps as possible of Deadlifts. Athletes may switch and split up deadlifts as desired.

Score will be time completion of Part A & total number deadlifts completed between both athletes. Tie break time will be time completion of part A. If part A is completed under the time cap, athletes will rest in the remaining time before the cap.