Mid Atlantic Coalition Clash

Two Scores (Part B)

Rounds and reps of AMRAP (12 minutes)

• 20 synchro alt db snatch 30/15
• 10 synchro step overs (w/1 db)
• 20 synchro line facing burpees

*all 3 athletes working. Rotate any time*

Event 1 Notes:

At the count of 3,2,1… athlete 1 will head to the ski and start to accumulate calories. Athlete 2 and 3 will chip away at the amrap. DB Snatch are synchronized when both athletes are locked out overhead but athletes do not have to match which arm they are using. Step overs are synchronized when both athletes have both feet on the same side of the boxes. You do not have to open up the hips on step overs. Line facing burpees are synchronized when both athletes have their chest and thighs on the ground at the same time. Athletes may switch out at any time between the ski and the amrap. 

Two Scores (Part A)

1. Total Ski calories for time

*all 3 athletes working. Rotate any time*

Event 1 Notes:

At the count of 3,2,1… athlete 1 will head to the ski and start to accumulate calories. Athlete 2 and 3 will chip away at the amrap. DB Snatch are synchronized when both athletes are locked out overhead but athletes do not have to match which arm they are using. Step overs are synchronized when both athletes have both feet on the same side of the boxes. You do not have to open up the hips on step overs. Line facing burpees are synchronized when both athletes have their chest and thighs on the ground at the same time. Athletes may switch out at any time between the ski and the amrap.

Time Cap: 12 Minutes 

EMOM 9 minutes

Min 1: Max SUs or DUs (1 point/3 points)

Min 2: Max Jumping pull ups, Pull ups, or BMU (1 point/3 points/5 points) 

Min 3: Max knee raises or T2B (1 point/3 points)

Event 2 Notes: 

Only one athlete is working at a time, but athletes may change out at any time. They must cross the line and only have one athlete inside of the working space. The kicker- before the wod starts, each athlete must state which variation of each movement they are doing and they may NOT change it throughout the workout. 

Standards:

Double unders (DUs): rope must pass under the feet twice and end behind the athlete.

Single unders (SUs): rope must pass under the feet once and end behind the athlete.

Jumping pull ups: with bent knees, arms must be completely extended before jumping into a chin over the bar position.

Pull ups: chin must be over the bar.

Muscle ups: must lock out at the top.

Knee raises: knees must raise above the hip crease.

Toes to bar: both feet must make contact with the bar and must be between the athletes hands.

Bella Complex- Event 3

1 Clean
1 Shoulder-to-Overhead
1 Front Squat
1 Shoulder-to-Overhead

10 minutes total for athletes to establish max on complex. Score is total of all 3.

Bella complex standards: 

Clean must come from the floor in a fluid movement. Hips must go below knees for squat depth. Athlete must lock out shoulder to overhead and show control before lowering it back to the front rack position. Athlete then will front squat, getting full depth, hips below knees. And then athlete will complete one more shoulder to overhead and show control before dropping the barbell. Athletes have ONE bar as a team. They may go in any order they wish and CAN load and unload the barbell as needed. Barbells start empty at 3,2,1. 

Part A

1. For time: Row 2500/2000 meters

*all 3 athletes working, can rotate any time*

Event 4:

All 3 athletes are working at the same time. At the start, one athlete will start on the rower while the other two start on the amrap. Rowing athlete may change out at any time and the score is time to complete 2500/2000 meters. The two athletes working on the amrap may trade out on the thrusters at any time and can both be inside of the working space. Partner wall ball toss will be to standard height targets. Hips need to go below parallel on the squat and ball must hit any part of the face of the target. Athletes may split up hand release push ups in any way they would like. 

Part B

Rounds and reps

AMRAP 12 minutes

• 20 barbell thrusters 45/35
• 20 partner wall ball toss 14/10 (standard height)
• 20 hand release push ups

*all 3 athletes working, can rotate any time*

Event 4:

All 3 athletes are working at the same time. At the start, one athlete will start on the rower while the other two start on the amrap. Rowing athlete may change out at any time and the score is time to complete 2500/2000 meters. The two athletes working on the amrap may trade out on the thrusters at any time and can both be inside of the working space. Partner wall ball toss will be to standard height targets. Hips need to go below parallel on the squat and ball must hit any part of the face of the target. Athletes may split up hand release push ups in any way they would like.