Rep It Out | Black Wolf Fitness

LEX

RX

12 Minute Time Cap

PART A 
200m Run (YGIG)

260 Wall Balls 9/6kg

PART B
In remaining time:

Max Cleans 70/47.5kg

SCALED

12 Minute Time Cap

PART A 
200m Run (YGIG)

200 Wall Balls 6/3kg

PART B
In remaining time:

Max Cleans 50/35kg

Movement standards:

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee, and then throwing the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The athlete may then catch the ball and perform multiple reps. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat.

Cleans: Any clean may be performed, as long as full lock out of the hips and knees is met before bringing the bar back down. The cleans are full cleans from the floor and not to be performed from the hang.

Scoring

For reps, higher the better. Score is the number of clean reps completed.

Flow

Athletes start at the shutter line, then run to the marshall and back. Once they get back to the shutter the next athlete runs. Whilst athlete 2 is running athlete 1 can be at the WB ready for athlete 2 to get back to the shutter line.

Athletes split the wall balls as desired, whilst one is performing wall balls, the other athlete must be under the rig. 

Once all the cleans are completed they will begin on the max cleans.

Again, whilst one athlete works on the clean the other must be behind the bar under the rig. 

Barbell must remain in their lane, if it leaves the lane the rep doesn’t count.

DOOMSDAY

10 Min Cap

RX

Athlete A Completes:

21/15/9

Thrusters 42.5/30 KG

Pull Ups

Whilst Athlete A completes the 21/15/9, Athlete B completes max cals on the row. 

Once Athlete A has completed 21/15/9 they move on to complete max cals on the row in the remaining time and Athlete B comes off the row to complete:

16/12/8

Pull Ups

Thrusters 42.5/30 KG

SCALED

Athlete A Completes:

21/15/9

Thrusters 30/25 KG

Deadlifts 60/50kg

Whilst Athlete A completes the 21/15/9, Athlete B completes max cals on the row. 

Once Athlete A has completed 21/15/9 they move on to complete max cals on the row in the remaining time and Athlete B comes off the row to complete:

16/12/8

Deadlifts 60/50kg

Thrusters 30/25 KG

Movement Standards:

Thrusters: This is a barbell thruster movement, in which the barbell moves from the bottom of a front squat to full lockout overhead. Full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The barbell must then come to full lock out overhead with hips, knees and arms at full extension. Touch and go reps are acceptable, however bouncing of the barbell is not allowed

Pull Ups: This is a standard chin-over-bar pull up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom of the movement, with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. Any grip on the bar is permitted, overhand or underhand.

Deadlifts:The barbell will start at the floor, athletes will then pick up the bar to a standing position, the arms must be outside of the legs (sumo deadlifts will not be allowed). The rep is credited when the hips and knees are at full extension and the shoulders and head are behind the bar.

Scoring

For Calories - Higher the better.
Each rep of the 16/12/8 not completed will be a deduction from total calories. 1 rep = 1 cal

Flow

At 3,2,1 GO. Athlete A can start standing next to the bar and Athlete B on the rower, but not touching the bar/handles.

Once Athlete B finishes their 16/12/8 work both athletes can switch who rows as they choose. Non working athlete can stand by the rower.

Score is for Row Cals, if athletes do not complete all other work they lose a cal per rep remaining.

ZOD

9min Time Cap

ALL ATHLETES

0:00 - 4:30

Athlete A to find a 1RM Snach

4:30 - 9:00

Athlete B to find a 1RM Clean & Jerk

Movement Standards

Snatch: The barbell begins on the ground and must be lifted to overhead in one motion. The rep is credited when the barbell is at full lockout with the hips, knees and arms fully extended and the bar directly over or slightly behind the midline of the body. Any type of snatch may be permitted but in each instance the feet must be brought back in time. If the barbell is dropped before full extension has been reached, the rep will not be counted. 

Clean & Jerk: Any clean and any jerk may be performed, as long as full lockout is achieved at the top of the jerk movement before bringing the bar back down. Cleans are from the floor, and not from a hang. The athletes must perform the movement as two separate movements, and not as a thruster.

Scoring

For weight, the higher the better.
Score will be a combination of both athletes’ successful highest lifts

Flow

Athletes are to lift facing the crowd

Athletes can help each other load the bar but must be under the rig during the lift.

Athlete B cannot start working on clean and jerk until the clock hits 4:30 even if 1RM is reached earlier.

BIZARRO

12min time cap

RX

BUY IN - 100 TOES TO BAR 

(split how they like)

Into YGIG AMRAP

3 Devils Press (2 x 22.5/15kg)

30 Double Unders

SCALED

BUY IN - 80 YGIG 

Weighted Ab-Mat Sit ups 1 x 22.5/15kg

Into YGIG AMRAP

4 SA ALT Devils Press (1 x 22.5/15kg)

10 Burpee Over DB (DB Facing)

Movement Standards:

Toes To Bar: Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athletes hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict.

Weighted Ab-Mat Sit ups: The rep starts with the athlete sitting up holding the DB to their chest, they will then perform a sit up whilst holding the dumbbell in place. At the end of the rep they will pass the dumbbell on to their team mate who will perform the next rep.

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count. One athlete can complete all if preferred.

Dumbbell Facing Burpee: The rep begins with a burpee with the athlete’s body in line facing the dumbbell, at the bottom of the movement the athlete's thighs and chest must make contact with the floor. The athlete will then get to their feet (step or jump up is allowed) and will jump over the dumbbell with a two footed jump. The rep is counted when the feet have landed on the other side of the bar. The jump over the bar must be a jump and not a step. 

Dual Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athlete's hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here, the athlete will get to their feet, keeping their hands on the dumbbells. Next the athlete will 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. This will indicate a completed rep. Athletes cannot re-dip the legs during the lift. 

SA Alt Devils Press: Just like the devil press athletes will start each rep with the dumbbell on the ground. Then, with the athlete's hand on the dumbbell, they'll perform a burpee with the chest making contact with the floor between the dumbbell and the non-working hand (not on top of the DB). From here, the athlete will get to their feet, keeping their hand on the dumbbell. Next the athlete will 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. This will indicate a completed rep. The non-working hand must not touch the body and/or the dumbbell throughout the rep being performed. Athletes cannot re-dip the legs during the lift.  The athlete must swap arms between each rep. For the scaled athletes, Devil’s clean and jerk will be accepted for scaled athletes (breaking at the movement at the shoulders)

Scoring

For reps, the higher the better (not including the buy in)

Flow

RX - Athletes start at the wall. At 3, 2,1 GO. One athlete will run to the bar and start performing toes to bar. The Non-working athlete must be touching the wall and not leave until they are ‘tagged in’

Once the TTB are completed they can start on the YGIG AMRAP. Again, the non-working athlete must be touching the wall and get tagged in. Each athlete must complete the full round of 3 and 30 before they can switch. Athletes are to take their ropes back to the wall with them.

SCALED - Athletes start at the wall. At 3, 2, 1 GO. Both athletes will run out to begin their 80 YGIG sit ups. 

Once the sit ups are complete one person will stay on the floor to begin the first round of the AMRAP whilst the other person goes back to the wall, waiting to be tagged in. 

The non-working athlete must be touching the wall and get tagged in. Each athlete must complete the full round of 4 and 10 before they can switch.