2022 Carnage in the Cane Fields II

WOD 1 - SEESAW (RXD)

80 Calorie Row

60 Toes to Bar

40 Hand Stand Push-ups

20 Bar Muscle-ups

80 Calorie Row

Time Cap: 12minutes 

Athletes begin behind the rower.
On go one athlete moves to the rower and begins the row, athletes can swap out at any time. The row time counts as a tie-breaker.

Once all calories are complete one of the athletes begins on the Toes to bar.
Toes to bar are required for both feet to touch the bar at the same time then pass the plane of the bar at the bottom.

Once Toes to bar are complete Athletes move onto the handstand push ups.
Handstand push Ups are both hands on a 1x1m mat, elbows must be locked out at the top and head must touch the mat.

Once HSPU are complete Athletes move to the Bar Muscle ups.
Bar Muscle Ups must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is accepted, but pull-overs and rolls to support, and glide kips are not. No portion of the foot may rise above the height of the bar during the kip. 

Once Bar Muscle Ups are complete then Athletes are to return to the rower and complete the final row. 
*Note - athletes can change anytime, one person working at a time.

WOD 1 - SEESAW (scaled)

80 Calorie Row

80 Knee Raises

60 Hand Release Push-ups

40 Russian Kettlebell Swings

80 Calorie Row 

Time Cap: 12 minutes 

Athletes begin behind the rower.
On go one athlete moves to the rower and begins the row, athletes can swap out at any time.

Once all calories are complete one of the athletes begins on the Hanging Kness Raises.
Hanging Kness Raises are required for both knees to pass the hips at the same time and legs reach full extension at the bottom.

Once Hanging Kness Raises are complete Athletes move onto the Hand release push ups.
Hand release push ups are completed from a full push up position lowering the full body to the floor then lifting the hands clear of the floor, then back to lock out of elbows.

Once Hand release push ups are complete Athletes move to the KB Swings
KB Swings are Russian style, swing must terminate at eye level.

*Note - athletes can change anytime, one person working at a time.

WOD 2 - Just Hold On II (8MIN EMOM)

RXD (I Go U Go)

For Reps:

8 Rounds 

14/10 Cals on the bike

In the remaining time Wall Balls 9/6kgs

(Scored Wall Ball Reps only)

Alternating rounds. Bike must be reset each minute. 

SCALED (I Go U Go)

For Reps:

8 Rounds

12/8 Cals on the bike

In the remaining time Wall Balls 6/4kgs

(Scored Wall Ball Reps only)

Alternating rounds. Bike must be reset each minute. 

Standards:

Wall Balls-  In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

The rep is credited when the centre of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a ‘no-rep’. 

If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Echo Bike- The monitor on the bike must be set to zero at the beginning of each ride. The athlete may have assistance resetting the monitor. The athlete may sit on the bike ready. 

Wod 3 - Just Down Up 

12-9-6-9-12

Synchro Dumbbell Deadlifts

Synchro Dumbbell Thrusters

Synchro Burpees Over the Dumbbell

RX Weight 22.5/15kg

Scaled Weight 15/10kg

Time Cap: 9mins

*note wod is with 2 dumbbells

Athletes start behind the line and on 3,2,1 go move to the dumbbells and begin deadlifts. For Deadlifts to count begin the dumbbell deadlift standing tall and with both dumbbells on the ground. Hands should be placed outside the
knees, and arms should be straight to avoid bouncing the dumbbells off the ground. In the bottom of the movement, the front head of both dumbbells should make contact with the ground. At the top of the movement, hips and knees should be fully extended. Athletes must synchronize at the floor and then again at the top of the deadlift fully extended. 

Once all deadlifts are completed athletes begin on the dumbbell Thrusters. For the Thruster to count the dumbbell is to be held in the front-rack position during the squat portion of the movement. Then, to complete the movement, move the
dumbbell from the bottom of the front squat to full lockout overhead, with your hips, knees, and arms fully extended. The hip crease should pass below the top of the knees in the bottom position.  Athletes must synchronize in the bottom of the squat and again overhead when with arms fully extended.

Once all Thrusters are completed athletes begin on the Burpees over the Dumbbell. For the Burpees to count atheletes must place their dumbbells beside themselves and jump laterally over the dumbbell. Both athletes will jump their feet back so that they are lying on the ground. Chest and thighs touch the ground at the bottom. Both athletes then jump over the dumbbells from both feet and land on both feet, stepping over is not permitted. The rep ends when the athlete lands on both feet on the opposite side of the dumbbells. The athletes can then start the next rep. Athletes must synchronize lying on the ground whith chest and thighs touching the ground.  

WOD 4 - Randy 

Part A. 

75 Power Snatches 

Time Cap: 5mins

RX weight 35/25kg

Scaled 20/15kg

Standards:

Reps can be shared anyway between Athletes. 

Power Snatch- the athlete must bring the bar from the ground to the overhead position in one smooth motion. Scaled take bar from below the knee. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. A squat snatch will not be counted.

Once Athletes finish Randy they may preload their bars ready for Part B.

PART B WOD 4 - Did I hear Cluster

7mins to find a 1RM Cluster 

A cluster is a squat clean into a thruster. Athletes may preload their bars ready. When the clock hits 7mins Athletes can begin lifitng one at a time. 

The barbell begins on the ground. The athlete must pass through a full squat with hips below knees (squat clean). From the squat clean athletes will then perfom a thruster to complete the complex. Scaled athletes may Power clean then Front squat. To complete the movement, move the barbell from the bottom of the front squat to full lockout overhead, with your hips, knees, and arms fully extended.