The Floater WOD presented by Rally Physical Therapy will be a true test of fitness and teamwork. At the call of 3,2,1...GO! Athletes will complete the following:

25’ Keg Pull

8 Sandbag tosses over the wall then climbing over the wall to the opposite side*

25’ Keg Pull

Score: Time

VARIATIONS:

RX:

Sleds: 4 Kegs

Sandbag: 100lbs / 70lbs

Scaled:

Sled: 3 Kegs

Sandbag: 70lbs / 40lbs

Rules:

1. Athletes & sled must start & finish behind the taped line

2. Athletes must pull the entire sled over the taped line before moving onto the wall

3. During the Keg pull both athletes may work together

4. During the sandbag tosses/climb overs one athlete works at a time

5. During the sandbag tosses/climb overs athletes may alternate, but each athlete must complete 4 tosses/climbs

6. Sandbag & athlete may touch the wall when tossing or climbing over

Movement Standards

Sled (Keg Pull): Athletes may PULL the sled however they want. They may work together.

Sandbag Toss Over Wall + Wall Climb Over: One athlete will start and toss his/her sandbag over the wall, then jump or climb over the wall and finish the repetition on the opposite side. Athletes may pick up and toss the sandbag however they want. Athletes may jump or climb over the wall however they want. The sandbag and the athlete may come in contact with the wall. One athlete works at a time while the other athlete rest.

WOD 1:

WOD 1 presented by UR the Answer and PLTFRM Nutrition, is a 2 Part Workout. 

Part A of the workout is to complete 100 dynamic push ups and 50 keg back squats for time.  Athletes may switch off as needed. One athlete works at a time. Athletes must slap hands when switching between partners on the DYNAMIC PUSH UPS, failure to slap hands will result in NO REPs until they have completed the hand slap. Athletes DO NOT need to slap hands when switching the back squats.

Time Cap: 8 Minutes

Part A Score: Time Completed of the 100 Dynamic Push Ups & 50 Keg Back Squats

Part A & Part B will be scored separately.

WOD Tiebreak: None

Overall Tiebreak: In the case of an OVERALL TIE at the END of the competition.  Judges will note when the team completed their 100 dynamic push ups. In the case where 2 teams have the same OVERALL score, the team with the lower tiebreak time will be ranked higher.  This will go into effect if after all the scores are added together and there is a tie for 1st, 2nd or 3rd place (podium winners).  

VARIATIONS: 

RX:

Men: 95lbs Barbell, Dynamic Push Ups 45lb Plate Height 

Women: 65lbs Barbell, Dynamic Push Ups 35lb Plate Height 

Keg: 50lbs

Scaled:

Men: 75lbs Barbell, Dynamic Knee Push Ups* 45lb Plate Height

Women: 55lbs Barbell, Dynamic Knee Push Ups* 35lb Plate Height

Keg: 35lbs

*Scaled athletes MUST do dynamic KNEE push ups. 

Dynamic Push Ups

The dynamic push up begins with the athlete in a plank position between two plates.  The athlete lowers down until the chest touches the floor and launches from the bottom position to land with both hands on the plates. The repetition is finished when both hands are on the plate and elbows are fully locked out with the chest between the arms.  Athletes may step or jump the hands back to the starting position. ALL scaled athletes will begin in a plank position with knees on the floor.

Back Squat

The movement begins and ends with the athlete standing upright with the hips and knees fully open at the top. The hip crease must be below the top of the knee at the bottom. The object must be held on the back of the athlete.

WOD 1:

WOD 1 presented by UR the Answer and PLTFRM Nutrition, is a 2 Part Workout. 

After the team has completed 100 dynamic push ups and 50 squats Part B of the workout begins.  The athletes have the remainder of the time to complete as many squat snatches as possible. During Part B one athlete must hold the keg while the other partner is completing the squat snatches.  Athletes may switch off as needed. Athletes DO NOT need to slap hands when switching between movements, but the keg may NEVER touch the ground.  Athletes may hold the keg however they want but must stand tall with knees fully locked out.  If the keg does touch the ground for any reason the athletes will stop working and a 30 second penalty will be enforced. After the 30 seconds the athletes may begin to work again.

Time Cap: 8 Minutes

Part B Score: Total Squat Snatch Reps

Part A & Part B will be scored separately.

WOD Tiebreak: None

Overall Tiebreak: In the case of an OVERALL TIE at the END of the competition.  Judges will note when the team completed their 100 dynamic push ups. In the case where 2 teams have the same OVERALL score, the team with the lower tiebreak time will be ranked higher.  This will go into effect if after all the scores are added together and there is a tie for 1st, 2nd or 3rd place (podium winners).  

VARIATIONS: 

RX:

Men: 95lbs Barbell, Dynamic Push Ups 45lb Plate Height 

Women: 65lbs Barbell, Dynamic Push Ups 35lb Plate Height 

Keg: 50lbs

Scaled:

Men: 75lbs Barbell, Dynamic Knee Push Ups* 45lb Plate Height

Women: 55lbs Barbell, Dynamic Knee Push Ups* 35lb Plate Height

Keg: 35lbs

*Scaled athletes MUST do dynamic KNEE push ups. 

MOVEMENT STANDARDS:

Squat Snatch

The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. In every division, the athlete must pass through a full squat with hips below the knees. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-to overhead.

For the Rx division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed.

Scaled division is not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat.

WOD 2 presented Boxstar Apparel is a race against the clock with kettlebell deadlifts and box jump overs.

At the call of 3,2,1...GO!  Athletes have 2 minutes to complete 2 rounds of 15 kettlebell deadlifts and 15 box jump overs.  If completed before 2 minutes, athletes then have until the 4 minute mark to complete 2 rounds of 18 kettlebell deadlifts and 18 box jump overs.  If completed before the 4 minutes, athletes then have until the 6 minute mark to complete 2 rounds of 21 kettlebell deadlifts and 21 box jump overs. This pattern will continue until athletes can no longer complete the assigned rounds by the cut-off time.  Athletes may advance to the next set of rounds immediately and do not have to wait for the next 2-minute increment to begin. One athlete will work at a time. Non-working athlete must rest. The repetitions may be divided however the athletes desire. Athletes must slap hands when switching between partners, failure to slap hands will result in NO REPs until they have completed the hand slap. 

The workout is over when the team fails to complete the 2 rounds before the assigned cut-off time.  The final round ends at the 12 minute mark.

0-2 Minutes 

2 Rounds

15 Kettlebell Deadlifts

15 Box Jump Overs

If Completed before 2 minutes, advance to:

2 Rounds

18 Kettlebell Deadlifts

18 Box Jump Overs

If Completed before 4 minutes, advance to:

2 Rounds

21 Kettlebell Deadlifts

21 Box Jump Overs

If Completed before 6 minutes, advance to:

2 Rounds

24 Kettlebell Deadlifts

24 Box Jump Overs

If Completed before 8 minutes, advance to:

2 Rounds

27 Kettlebell Deadlifts

27 Box Jump Overs

If Completed before 10 minutes, advance to: 

2 Rounds

30 Kettlebell Deadlifts

30 Box Jump Overs

Time Cap: 12 Minutes

WOD Tiebreak: In the case where 2 teams have the same score, the team with the lower tiebreak time will be ranked higher.

If the team does NOT finish all 540 reps within the time cap: At the end of each completed set (2 rounds) the time will be marked. The time the team finishes their last full set (2 rounds) will be marked and this will be used as the tiebreak.

If the team finishes all 540 reps within the time cap: the time the team finishes all the reps will be marked and this will be used as the tiebreak. 

Score: Total Reps

VARIATIONS: 

RX:

Men: 70lbs Kettlebell, 30” Box

Women: 53lbs Kettlebell, 24” Box

Scaled:

Men: 53lbs Kettlebell, 24” Box

Women: 35lbs Kettlebell, 20” Box

*Scaled must perform step up overs

MOVEMENT STANDARDS:

Kettlebell Deadlifts

Each deadlift begins with the kettlebell on the ground and finishes when the athlete stands up the weight to full extension.  The repetition is complete when the knees and hips reach the locked out position and the shoulders are behind or in line with the kettlebell.  Failure to touch the ground each time or failure to achieve full lockout at top will result in a no rep. 

Box Jump Overs

The box jump over starts with the athlete standing tall facing the box and finishes with the athlete jumping off the box and landing with both feet on the OPPOSITE SIDE.  Athletes do not need to stand tall on top of the box. Athlete may jump or step down from the top of the box. 

For the RX division a two foot take off is required and both feet must land on top of the box.

For the Scaled division, athletes MUST STEP UP, but only one foot needs to make contact with the box.    

WOD 3 presented by Natural Recovery Greens is a chipper style workout.

At the call of 3,2,1...GO! Athletes will complete the following:

Round 1:

25 Unbroken American Kettlebell Swings (Athlete A)*

50 Hang Cleans

25 Unbroken American Kettlebell Swings (Athlete B)*

50 Shoulder to Overhead

20 Lateral Burpees over the bar to advance to round 2 (USE MEN’S BAR)

Round 2: 

25 Unbroken American Kettlebell Swings (Athlete A)*

40 Power Cleans

25 Unbroken American Kettlebell Swings (Athlete B)*

40 Thrusters

20 Lateral Burpees over the bar to advance to round 3 (USE MEN’S BAR)

Round 3:

25 Unbroken American Kettlebell Swings (Athlete A)*

30 Squat Cleans

25 Unbroken American Kettlebell Swings (Athlete B)*

30 Clusters

*Athlete A will begin and completes 25 UNBROKEN American kettlebell swings.  If Athlete A fails to complete the kettlebell swings unbroken (sets the kettlebell down) Athlete A MUST reset and start back at 0.  Athlete B may NOT step in. Once the 25 swings are complete the athletes move onto the first barbell movement. One athlete works at a time and athletes may switch off as needed. Non-working athlete must rest. Athletes must slap hands when switching between partners, failure to slap hands will result in NO REPs until they have completed the hand slap. For the second set of 25 unbroken kettlebell swings Athlete B must complete the reps and the same rules apply.  Once completed the athletes move onto the second barbell movement. One athlete works at a time and athletes may switch off as needed.  To advance to the next round athletes must complete 20 lateral burpees over the bar (USE MEN’S BAR). One athlete works at a time and athletes may switch off as needed.  For round 2 & 3 the barbell movements change but the structure of the workout remains the same. For all barbell movements and burpees repetitions may be divided however the athletes desire. 

Time Cap: 15 Minutes

Score: Total Reps

WOD Tiebreak: In the case where 2 teams have the same score, the team with the lower tiebreak time will be ranked higher.

If the team does NOT finish all 430 reps within the time cap: The time the team completes their last full set of burpees will be marked and this will be used as the tiebreak.

If the team finishes all 430 reps within the time cap: the time the team finishes all the reps will be marked and this will be used as the tiebreak. 

VARIATIONS: 

RX:

Men: 135lbs barbell, 53lbs Kettlebell

Women: 95lbs barbell, 35lbs Kettlebell

Scaled:

Men: 95lbs barbell, 45lbs Kettlebell

Women: 65lbs barbell, 25lbs Kettlebell

MOVEMENT STANDARDS:

Kettlebell Swings

The kettlebell swings begin with the kettlebell on the ground.  To begin the repetition, the athlete must swing the kettlebell between the legs and in one motion move the kettlebell to an inverted position overhead.  At the top, the kettlebell must be vertical, ball of the kettlebell facing upward. The athlete must hold the handle of the kettlebell with both hands at all times.  Kettlebells may NOT be dropped at any point during the workout.  If the athlete drops the kettlebell it will invalidate all the kettlebell repetitions the athlete has completed in the set of 25 and the athlete must reset and start back at zero.

Lateral Burpee Over the Bar

The burpee over the bar starts with the athlete parallel to the bar while touching their chest and thighs to the ground, and finishes with the athlete jumping over the bar and lands with two feet on the opposite side. A two foot take off and two foot landing are required for RX.  Scaled may step over the bar.  The next repetition will begin on the opposite side of the bar. 

Hang Clean

The barbell begins on the ground and a DEADLIFT must be performed before beginning the hang clean.  Each deadlift begins with the barbell on the ground and finishes when the athlete stands up the weight to full extension.  The knees and hips must be in a locked out position and shoulders behind the bar. A hang muscle clean, hang power clean, or hang squat clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees at full extension with the feet in line, and elbows in front of the bar. Athletes will NOT receive a warning if a deadlift is not performed.  If the athlete cleans the bar from the ground all other clean repetitions will be declared a no rep and until the DEADLIFT requirement is complied with.

Power Clean

The barbell begins on the ground and finishes in the front rack position. A muscle clean or power clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees at full extension, the feet in line, and elbows in front of the bar. A squat clean or hang clean of any kind is not permitted. 

Squat Clean

The barbell begins on the ground and finishes in the front rack position with the hips and knees  at full extension, the feet in line, and elbows in front of the bar. A hang clean of any kind will not be permitted.

For the Rx division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power clean followed by front squat will not be allowed.

Scaled division is not required to catch the bar below parallel and will be permitted to power clean, pause or stand, and then proceed to the bottom of the front squat. 

Shoulder to Overhead

Each repetition begins with the barbell in the front rack position and finishes with the barbell fully locked out overhead. For the beginning position (front rack) athletes must be standing tall with hips and knees fully extended and elbows in front of the barbell. For the finishing position the barbell must be fully locked overhead with the hips, knees and arms fully extended, and the bar directly over the body with the feet in line.  A strict press, push press or jerk are permitted. Each round, the barbell must begin on the ground.

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to lockout overhead in one motion. The first repetition the barbell starts on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must be fully locked overhead with the hips, knees and arms fully extended, and the bar directly over the body with the feet in line.

Cluster

The barbell begins on the ground.  The cluster is combining a clean into a thruster. A full squat clean to push press is permitted. The barbell must touch the ground after each repetition.  Please review the thruster and clean standards.