Sugar & Spice '24

FOR TIME:​​​

10 Synchro Power Cleans

​20 Toes 2 Bar

10 Synchro Power Cleans

40 Pull Ups

10 Synchro Power Cleans

60 Wall Balls

10 Synchro Power Cleans

40 Pull Ups

10 Synchro Power Cleans

20 Toes 2 Bar

10 Synchro Power Cleans

10 Wall Walks

Time cap: 14 Minutes

GRADES

Rx: 70/45kg - 9/6kg WB

Int: 60/40kg - 9/6kg WB

Scaled: 50/35kg - 6/4kg WB - Pull Ups can be assisted - Straight Leg Raises to Above Hips - Wall Walks to line 3/4 on the way up

Beg: 40/25kg - 6/3kg WB - 16/12kg KB Swings instead of Pull Ups - Knee Raises - Wall Walks to Feet off Ground and Body in Straight Line without moving hands

FORMAT

- Both athletes will always complete 10 synchro Power Cleans

- Everything else is shared

- There is no minimum requirement on the shared work

- Score is the time completed

STANDARDS

Wall Balls: Squat below parallel, the ball must hit the line

Pull Ups: Chin must go above the bar and arms must be fully extended at the bottom. Scaled athletes can be assisted by their partner with hands on waist

KB Swings: Arms must remain straight throughout the entire movement, body must reach full extension with arms locked out overhead

Toes 2 Bar: Both feet must touch the bar at the same time. Legs must come behind you at the bottom of the rep

Wall Walks: Rep starts and finishes with chest and thighs on the ground. The chest must touch the wall and your hands must go behind the line on the floor.

Synchro Power Cleans: The Bar must tap the ground and come to the shoulders with full extension. The synchro will only be at the top of the rep = Bar on shoulders, elbows in front of the bar and body at full extension. You can wait for your partner to get there.

10min AMRAP (YGIG each movement)

10 cal Bike (Beginners = 10 cal Row)

10 HSPU

10 Box Jump Overs

GRADES
Rx: HSPU with Flat mat & 24/20' Box Height

Int: HSPU with Abmat & 24/20' Box Height

Scaled: 10x HSPU with Abmat+15kg plate (can be assisted) & 24/20' Box Height

Beg: HSPU = 1x 15/10kg DB Seated Press & 24/20' Box Height (Jump overs or step overs)

FORMAT

- Athlete A will do cals on the bike then Athlete B will do the HSPU, then Athlete A will do Box Jump Overs, then Athlete B will do the bike and so on for 10mins.

- Scaled Athletes can have their partner assist them in the HSPU by helping to lift them by the legs.

- Beginner Athletes will complete 10 single DB Seated press instead of the HSPU and a row instead of bike.

STANDARDS

Bike/Row: Calories must be on the screen before you can hop off.

HSPU: Head to mat and full extension of arms with only the feet touching the wall at the top of the rep

Box Jump Overs: Must be a two footed jump onto the box, both feet must touch the top of the box. Complete jumping over is not allowed.

Box Step Overs: Both feet must touch the top of the box

Seated Press: Sitting on the floor, legs straight in front of you and press 1x DB overhead to full lockout. You can change arms whenever you want to. There is no minimum requirement per arm.

FOR MAX LOAD:
6 min to establish…

3 Hang Cleans

2 Front Squats

1 Jerk

You go I go style…

Both partners deadlift bar together…

Partner 1 ➡️ 3 Hang Cleans (while P2 holds deadlift)
Partner 2➡️ 3 Hang Cleans (while P1 holds front rack)
Partner 1➡️ 2 Front Squats (while P2 holds front rack)
Partner 2➡️ 2 Front Squats (while P1 holds front rack)
Partner 1➡️ 1 Jerk (while P2 holds front rack)
Partner 2➡️ 1 Jerk (while P1 holds locked out OH)

✅ Lift completed when both partners are locked out OH

Both partners must deadlift bar before 6 minute mark to complete the lift

Score: total combined weight of both partners of heaviest lift

..........YOU WILL HAVE TWO MINUTES BEFORE THE START OF WOD 3B

You must change your bar to your Deadlift weight for Wod 3B in this time.

STANDARDS

Deadlift: Stand up to full extension and stand straight, straight means straight

Hang Clean: The first hang clean begins from the finished deadlift position. The bar may not pass below the knee, and finish with elbows in front with full extension

Front Squat: Squat to below parallel and stand up to full extension

Jerk: Any shoulder to overhead is permitted. If the athlete fails the jerk and brings the barbell back to the front rack, the athlete may reattempt the jerk.

EMOM 10

7 Deadlift

25 Skips

Max Lateral Bar Burpees

GRADES

Rx: 80/60kgs + 25 Double Unders

Int: 70/50kgs + 25 Double Unders

Scaled: 60/40kgs + 25 Double Unders or 50 Single Skips

Beg: 50/30kgs + 25 Single Skips

FORMAT

- Partners will alternate rounds/mins

- Score is total # of completed Burpees

- Athlete A will complete Deadlifts, Skips and max burpees in the 1min time, then Athlete B will do the same

STANDARDS

Deadlift: Tap the ground and stand up straight...and straight means straight

Skip: Jump the rope. Singles must be two-footed jump (no running skips). 

Bar Burpees: Do a burpee, chest and thighs to ground, step/hop/jump/twirl/fall/crawl over the bar and then do another. For the rep to count you must finish by going over the bar

IN 7MINS COMPLETE:

21 Cal Row - Share the Load / Beginners = 15cal Bike

21 DB Front Squats - Synchro

21 Cal Row - Share the Load / Beginners = 15cal Bike

15 DB Thrusters - Synchro

21 Cal Row - Share the Load / Beginners = 15cal Bike

9 DB Clusters - Synchro

......In any Remaining Time

Athlete 1 - Max DB Front Squats

Athlete 2 - Max Cal Row / Beginners = Bike

GRADES

Score for Max DB Front Squats

Score for Max Calories