Barbells & Bacon 2024

The final workout will be released when the top 4 teams are announced after WOD 3. 

The final workout will be released when the top 4 teams are announced after WOD 3. 

The final workout will be released when the top 4 teams are announced after WOD 3. 

The final workout will be released when the top 4 teams are announced after WOD 3. 

WOD 1- “Pigs in the Trough” Clean Ladder

As FF and MM pairs, each person must complete the rep scheme of 3-3-2-2-1-1. 

FF and MM pairs will have 90 seconds at each barbell to complete the set, rest and transition to the next bar. 

If an athlete fails the lift, the pair does not proceed in the clean ladder and will then have to Ski for max calories in the next 90 seconds interval as a penalty and tie break. Athletes can switch on the Ski at any time but both athletes must ski. (Damper will be preset to 7 on all ski ergs)

M/M Rx:

3 Reps @ 185
3 Reps @ 205
2 Reps @ 225
2 Reps @ 245
1 Rep @ 265
1 Rep @ 285

F/F  Rx:

3 @ 105
3 @ 125
2 @ 145
2 @ 155
1 @ 175
1 @ 195

WOD 1- “Pigs in the Trough” Clean Ladder

As FF and MM pairs, each person must complete the rep scheme of 3-3-2-2-1-1. 

FF and MM pairs will have 90 seconds at each barbell to complete the set, rest and transition to the next bar. 

If an athlete fails the lift, the pair does not proceed in the clean ladder and will then have to Ski for max calories in the next 90 seconds interval as a penalty and tie break. Athletes can switch on the Ski at any time but both athletes must ski. (Damper will be preset to 7 on all ski ergs)

M/M Scaled:

3 @ 115
3 @ 135
2 @ 155
2 @ 175
1 @ 195
1 @ 215

F/F Scaled:

3 @ 85
3 @ 105
2 @ 125
2 @ 145
1 @ 155
1 @ 165

WOD 2: Bacon Grease
4 Rounds For time: (20 min cap)

M/F Pair 1

21 Synchro Bar-facing Burpees
9 KB Hang Snatch (53/35)
18 Toes to Bar 

15 Synchro Bar-facing Burpees
15 KB Hang Snatch
18 TTB 

9 Synchro Bar-facingBurpees
21 KB Hang Snatch
18 TTB 

Second MF Pair will be accumulating max calories on the bike erg.

Once Pair 1 has completed their last set of TTB, they will switch stations with Pair 2 on the bike and proceed to accumulate calories on the bike for the team and Pair 2 then must complete the above work.  ***Repeat 2x ***(both pairs will do 2 rounds)

After the 4th round is completed by Pair 2 and should there be any remaining time, teams will continue to accumulate calories on the bike. 

Score is total time to complete the workout and calories accumulated on the bike. 

Scaled: M/F Pair 1

21 Synchro Bar-facing Burpees
9 KB Hang Snatch (35/25)
18 Toes above Hips

15 Synchro Bar-facing Burpees
15 KB Hang Snatch
18 Toes above Hips

9 Synchro Bar-facing Burpees
21 KB Hang Snatch
18 Toes above Hips

Standards:

Synchro Bar-facing Burpees- M/F pair wil begin facing the barbell in the same direction.  For the synchronization, athletes must make contact with the ground at the same time. Does not have to be a two-feet take off but both feet have to be off the ground when going over the barbell.  

Scaled only athletes,  will be permitted to step over the bar. 

KB Hang Snatch- KB will begin in the hang position and must end in a full lockout overhead position. Athlete may switch arms as desired and you do not have to alternate after each rep. 

Toes to Bar- the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point.

The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Toes above Hips - the athlete must go from a full hang to having the toes come above hip crease at the same time.

The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

WOD 2: Bacon Grease
4 Rounds For time: (20 min cap)

M/F Pair 1

21 Synchro Bar-facing Burpees
9 KB Hang Snatch (53/35)
18 Toes to Bar 

15 Synchro Bar-facing Burpees
15 KB Hang Snatch
18 TTB 

9 Synchro Bar-facingBurpees
21 KB Hang Snatch
18 TTB 

Second MF Pair will be accumulating max calories on the bike erg.

Once Pair 1 has completed their last set of TTB, they will switch stations with Pair 2 on the bike and proceed to accumulate calories on the bike for the team and Pair 2 then must complete the above work.  ***Repeat 2x ***(both pairs will do 2 rounds)

After the 4th round is completed by Pair 2 and should there be any remaining time, teams will continue to accumulate calories on the bike. 

Score is total time to complete the workout and calories accumulated on the bike. 

Scaled: M/F Pair 1

21 Synchro Bar-facing Burpees
9 KB Hang Snatch (35/25)
18 Toes above Hips

15 Synchro Bar-facing Burpees
15 KB Hang Snatch
18 Toes above Hips

9 Synchro Bar-facing Burpees
21 KB Hang Snatch
18 Toes above Hips

Standards:

Synchro Bar-facing Burpees- M/F pair wil begin facing the barbell in the same direction.  For the synchronization, athletes must make contact with the ground at the same time. Does not have to be a two-feet take off but both feet have to be off the ground when going over the barbell.  

Scaled only athletes,  will be permitted to step over the bar. 

KB Hang Snatch- KB will begin in the hang position and must end in a full lockout overhead position. Athlete may switch arms as desired and you do not have to alternate after each rep. 

Toes to Bar- the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point.

The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Toes above Hips - the athlete must go from a full hang to having the toes come above hip crease at the same time.

The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

WOD 3: K.I.S.S (Keep It Synchro, Stupid!)

AMRAP - 15 min cap

Rx: 

90 M/F Synchro Box Jumps (30/24)
60 M/F Partner Deadlifts  (345# bar)
90 Handstand Push-Ups
60 M/F Partner Deadlifts
90 M/F Synchro Goblet Squats (53/35)

Scaled:

90 M/F Synchro Box Jumps (24/20)
60 M/F Partner Deadlifts  (295# bar)
90 Db Push-Ups
60 M/F Partner Deadlifts
90 M/F Synchro Goblet Squats (40/25)

Standards:

Box Jumps (RX)/ Step Ups (Scaled)-  two feet must land on top of the box. Athletes must come to full extension on top of the box. Both athletes must be on top of the box at the same time. Scaled may jump if they choose. The minimum standard for scaled is the step up. 

M/F Partner Deadlifts-  must be one male athlete and one female athlete. Athletes can be switched out at any time. The barbell will be loaded with 160#’s on male athlete’s side and 140#’s will be loaded on female athlete’s side. Both athletes have to reach full lockout positions with hips at full extension and shoulders behind the bar. 

Athletes may use whichever grip style they prefer on the barbell. 

HSPU- athletes must fully lockout arms on the press out and head must touch the ground/mat. One athlete working at a time on this movement. Non-working athletes must remain in their competition lane while working athlete is on the wall. 

Synchro Goblet squats- male and female pairs must be synchronized at the bottom and top of the squat. The squat must hit below parallel and hips must come to full extension at the top. Pairs can partition the movement any way they like. 

WOD 3: K.I.S.S (Keep It Synchro, Stupid!)

AMRAP - 15 min cap

Rx: 

90 M/F Synchro Box Jumps (30/24)
60 M/F Partner Deadlifts  (345# bar)
90 Handstand Push-Ups
60 M/F Partner Deadlifts
90 M/F Synchro Goblet Squats (53/35)

Scaled:

90 M/F Synchro Box Jumps (24/20)
60 M/F Partner Deadlifts  (295# bar)
90 Db Push-Ups
60 M/F Partner Deadlifts
90 M/F Synchro Goblet Squats (40/25)

Standards:

Box Jumps (RX)/ Step Ups (Scaled)-  two feet must land on top of the box. Athletes must come to full extension on top of the box. Both athletes must be on top of the box at the same time. Scaled may jump if they choose. The minimum standard for scaled is the step up. 

M/F Partner Deadlifts-  must be one male athlete and one female athlete. Athletes can be switched out at any time. The barbell will be loaded with 160#’s on male athlete’s side and 140#’s will be loaded on female athlete’s side. Both athletes have to reach full lockout positions with hips at full extension and shoulders behind the bar. 

Athletes may use whichever grip style they prefer on the barbell. 

HSPU- athletes must fully lockout arms on the press out and head must touch the ground/mat. One athlete working at a time on this movement. Non-working athletes must remain in their competition lane while working athlete is on the wall. 

Synchro Goblet squats- male and female pairs must be synchronized at the bottom and top of the squat. The squat must hit below parallel and hips must come to full extension at the top. Pairs can partition the movement any way they like.