All the Balls

10 Minute AMRAP:

600M Medicine Ball Relay

60 Cal. Bike

Max Partner Medicine Ball Tosses (with remaining time)

RX: 20#

Scaled/Teen RX/Masters RX: 14#

Teens Scaled/Masters Scaled: 10#

600M Medicine Ball Relay:

The relay is completed in six 100m sprints, partners alternating each sprint segment. Partners will share one medicine ball, carry it with them for the entire sprint and must hand off the med-ball behind the start/finish line. Once the relay is complete, the partners run together into the gym to the work station, bringing their med-ball with them. Work stations are first come first serve.

60 Cal Echo Bike:

Partition however, but both partners must take at least one turn (even if it's just one calorie) on the bike. Calories must reach 60 before either partner picks up the medicine ball.

Max Partner Medicine Ball Tosses:

After 60 calories on the bike are completed, the remaining time is used to accumulate as many partner medicine ball tosses as possible. Partners work together to toss the ball clearly over the 84” pull-up bar for the other partner to catch and return. Each toss must include a full depth squat and any dropped balls will result in a no-rep. Any part of the ball touching the bar will also result in a no rep. A partner may catch the ball and then set it down to rest, however they must show control of the ball before it touches the ground or a no rep will be called. Both partners must remain outside the 4x4 tape line (2 ft from pull-up bar per side).

Score is total reps completed in 10 minutes.

WOD #3

“Burpees don't like you either”

7 Minute EMOM

Min 1: Max Deadlifts (Partner 1)

Min 2: Max Hang Power Cleans (Partner 1)

Min 3: Max Lateral Burpees Over Bar (Partner 1)

Min 4 BREAK

Min 5: Max Deadlifts (Partner 2)

Min 6: Max Hang Power Cleans (Partner 2)

Min 7: Max Lateral Burpees Over Bar (Partner 2)

RX & Masters RX: 135/85

Scaled & Scaled Masters: 95/55

Teen RX: 95/55

Scaled Teens: 65/45

Deadlift standard: Bar begins on ground, rep ends when athlete is fully locked out at hips and knees. Mixed grip is allowed. No bouncing the bar off the floor.

Hang Power Clean: Rep begins with the athlete bringing the bar to the hip pocket before moving to hang position. Bar may not drop beneath the knees. Rep is complete when the bar is in the front rack position, athlete is fully locked out at the hips and knees, and the elbows are in front of the bar.

Burpees over the Bar: RX athletes must jump over the bar, scaled may step. A two foot takeoff is not required. 

Chest must touch the floor for the burpee to count, and athletes must step or jump clearly over the bar, touching the bar will result in a no rep. Full extension is not required when jumping or stepping over the bar.

Score is total reps.

Triple D Frank

For Time: 

21-21-21-21-15-15-15-15-9-9-9-9 

Toes 2 Bar

Double Dumbbell Front Squats

10 Min Time Cap

Partner 1 completes (21) Toes 2 Bar while Partner 2 holds DBs

Partners Switch and Repeat

Partner 1  completes (21) double DB Front Squats while Partner 2 hangs from rig

Partners Switch and repeat

Partner 1 completes (15) Toes 2 Bar while Partner 2 holds DBs

Partners Switch and Repeat

Partner 1  completes (15) double DB Front Squats while Partner 2 hangs from rig

Partners Switch and repeat

Partner 1 completes (9) Toes 2 Bar while Partner 2 holds DBs

Partners Switch and Repeat

Partner 1  completes (9) double DB Front Squats while Partner 2 hangs from rig

Partners Switch and repeat

RX: 50/35 

Scaled/Masters Scaled/Teen RX: 35/25

Scaled Teens: 25/15

Toes 2 Bar: Athletes may jump into their kip, and the rep is completed when both feet touch the bar at the same time, between the hands. Heels must be brought back behind the bar between each rep.

All Scaled divisions: Hanging Knee Raises: athletes may jump into their first kip, and knees must raise above hip crease at top.  Heels must pass behind the bar at the bottom of the kip.

During the dumbbell standing hold, partners may hold DBs however. Front rack, farmer carry, goblet hold etc.

However during Front Squats, the dumbbells must be in the front rack position, only one dumbbell head may be in contact with the shoulder, and no stacking allowed and hands must remain on DB handles.

If the hanging or holding partner drops from rig or sets down their DBs mid-round, the working partner must stop and wait until the partner resumes hanging/holding before continuing. Reps count only while the hanging or holding partner remains active in the hold or hang. 

Score is time competed or reps completed at time cap.

WOD #4

“Stay in Your Lane”

For Time:

30 Pull-ups

30 ft Synchro Lunge w/DB 

30 Cal. Bike

30 ft Synchro Lunge w/DB

30 Synchro Single DB Devils Press

20 ft Sprint

90 Double Unders

20 ft. Sprint to finish line

10 Min. Time Cap

DB Weight:

RX/Masters RX: 50/35

Scaled/Teen RX/Masters Scaled: 35/25

Scaled Teen: (25/15)

Scaled divisions: Jumping Pull-ups, Single Unders

Athletes must start behind the red start line. Athletes must stay in their assigned lanes.

All reps are completed with one partner working at a time and partitioned however partners choose except synchro walking lunges and synchro devils press.

Athletes must leave each station together, once reps are complete (no running ahead of a partner still completing reps). Athletes cannot start the next station until their partner is at the same station. The finish time is accredited when the second partner crosses the finish line.

Double unders and DB Devils Press must be completed on the mats, both partners must stay in their lane and on the mats.

.

Score is completion time or reps completed at time cap.

Additional scoring notes: Lunges and Sprints will be counted as 1 rep per segment.