MASTERS LEAGUE NSW MIXED PAIRS 2022

WOD 1

18MIN CAP

2 ROUNDS
18 SYNCHRONISED T2B
18 SYNCHRONISED FRONT SQUATS

2 ROUNDS
12 SYNCHRONISED PULL UPS

12 SYNCHRONISED S2OH

2 ROUNDS
6 SYNCHRONISED BAR MU’S
6 SYNCHRONISED THRUSTERS

NOTE: TIE BREAK TIME AT COMPLETION OF 2ND ROUND OF T2B & FRONT SQUATS

FLOW:

This workout begins with both athletes starting behind a line at least 2m from the rig.
After the call of 3, 2, 1 GO both athletes will run over to complete 2 rounds of 18 synchronised T2B and front squats. Then they will both move to the next 2 movements and complete 2 rounds of 12 synchronised Pull Ups and S2OH.
From there they will move to complete the last 2 rounds of 9 synchronised BMU and Thrusters.
Both athletes must then run back to the start line.

WOD 2 PART A

13MIN CONTINOUS CLOCK

8MIN AMRAP

10 SINGLE ARM ALTERNATING DEVIL PRESS

20 SINGLE ARM STATIC OVERHEAD DB LUNGE*

80 DOUBLE UNDERS
(160 SINGLE SKIPS)

1MIN REST

PART B:

4MINS TO FIND - 1RM *HANG POWER SNATCH

NOTE: TIE BREAK TIME AT COMPLETION OF THE 1ST ROUND OF DOUBLE UNDERS/SINGLE SKIPS

AMRAP IS SPILT ANYWAY BETWEEN THE PAIRS

*OH DB LUNGE ARE STATIC AND YOU MAY ALTERNATE ARMS WHEN YOU SEE FIT.

PART A SCORE: TOTAL REPS COMPLETED

WOD 2 PART B

4MINS TO FIND - 1RM *HANG POWER SNATCH

*YOU MAY PRELOAD BAR FOR YOUR HANG POWER SNATCH (BOTH ATHLETES MAY COMPLETE THE LIFT AT THE SAME TIME)

PART B SCORE: TOTAL HEAVIEST WEIGHT LIFTED

e.g. FEMALE - 45KG / MALE - 80KG = 125KG

WOD 3

6 ROUNDS OF E3MOM

2:30MIN OF A 3MIN BLOCK

30 HANG POWER CLEANS (HERO)
22 HANG POWER CLEANS (WARRIOR) 15 HANG POWER CLEANS (SOLDIER)

MAX CAL BIKE ERG IN REMAINING TIME

-3MIN REST WHILE PARTNER DOES 2:30 OF A 3MIN BLOCK

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2:30MIN OF A 3MIN BLOCK

MAX REPS BURPEE BOX JUMP OVER

-3MIN REST WHILE PARTNER DOES 2:30 OF A 3MIN BLOCK

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2:30MIN OF A 3MIN BLOCK

30 SLAM BALLS (HERO)
22 SLAM BALLS (WARRIOR) 15 SLAM BALLS (SOLDIER)

MAX CAL ROW IN REMAINING TIME

-3MIN REST WHILE PARTNER DOES 2:30 OF A 3MIN BLOCK

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NOTES: SCORE IS TOTAL REPS COMBINED

FLOW:

This workout begins with both athletes standing in front of their barbell.
After the call of 3, 2, 1 GO athlete 1 will complete in 2:30min of a 3min block, 30 hang power cleans and in the remaining time max calorie assault bike.
At the end of that 3min block athlete 2 may then begin their 3min block completing their 30 hang power cleans and in the remaining time of 2:30min max calorie assault bike.

In the next 3min block, athlete 1 must complete as many burpee box jump overs as possible within 2:30min. At the end of the 3min block athlete 2 may begin their 3min block completing as many burpee box jump overs as possible in 2:30min.

In the last 3min block, athlete 1 must complete 30 slam balls and in the remaining time of 2:30min max calorie row.
At the end of the 3min block athlete 2 may begin their 3min block to complete 30 slam balls and in the remaining time of 2:30min max calorie row.