WOD Wars Fitness Festival

Trios

7 Min Cap

30-20-10

Synchronized Single Arm Dumbbell Thrusters (All Teammates)
Calorie Ski Erg & Calorie Row*

THEN:

AMRAP Synchronized Single Arm Dumbbell Thrusters (All Teammates)

*Row and Ski can be performed simultaneously.

Score is total reps at 7 min cap.

Duos

7 Min Cap

24-18-10

Synchronized Single Arm Dumbbell Thrusters (Both Teammates)
Calorie Ski Erg & Calorie Row*

THEN:

AMRAP Synchronized Single Arm Dumbbell Thrusters (Both Teammates)

*Row and Ski can be performed simultaneously.

Score is total reps at 7 min cap.

Trios

For Time (12min cap)

500M Team Sandbag Run (All Teammates)
50M Swim
18 Sandbag Over Shoulder
100M Swim
18 Sandbag Over Shoulder
150M Swim
18 Sandbag Over Shoulder

*One teammate must bearhug hold sandbag at all times during the swim

Score is time or total reps at cap

Duos

For Time (10 Min Cap)

500M Team Sandbag Run (Both Teammates)
50M Swim
12 Sandbag Over Shoulder
100M Swim
12 Sandbag Over Shoulder
150M Swim
12 Sandbag Over Shoulder

Score is time or total reps at cap

Trios

3 Rounds For Time: 13 Min Cap

60ft Tank Sled Push/60ft Tank Sled Drag (All Teammates Complete Relay-Style)
5 Synchronized Reps of #sunandfitness Rig Complex (2 Athletes)
30 Handstand Push Ups (1 Athlete)
30 Partner Wall Ball (2 Athletes) 10’/9’
6 Rope Climbs (1 Athlete) 15’

Score is time or total reps at 13 minute cap.

Duos

3 Rounds For Time: 11 Min Cap

60ft Tank Sled Push/60ft Sled Drag (Both Teammates Complete Relay-Style)
4 Synchronized Reps of #sunandfitness Rig Complex (2 Athletes)
20 Handstand Push Ups (1 Athlete)
20 Partner Wall Ball (2 Athletes)
4 Rope Climbs (1 Athlete) 15’

Score is time or total reps at 11 minute cap.

8 Min AMRAP

3 Synchronized Burpees*
8 Ground to Overhead (4 each athlete)
8 Front Squats (4 each athlete)

*Increase synchronized burpees by 3 reps each round (3,6,9,12 etc)

Score is total reps at 8 min cap.

Trios

Score 1:

On a running clock…

1 Minute and 30 Second Intervals to Complete:

All Teammates:3 Synchronized Burpees*

1 Athlete works at a time:

12 Power Snatches 

12 Overhead Squats

Rest for the remainder of the interval

*Increase burpees by 3 reps with each new interval until failure by interval cap.

At the beginning of each new interval, teams will increase burpees by 3 reps to 6, 9, 12, etc… Barbell reps will remain at 12 reps each. Teams will continue intervals until they are unable to complete set number of burpees and barbell reps in the interval. 

Score is the total number of reps completed once the team can no longer finish the required reps of an interval.

Duos

Score 1:

On a running clock…

1 Minute and 30 Second Intervals to Complete:

Both Teammates:3 Synchronized Burpees*

1 Athlete works at a time:

8 Power Snatches 

8 Overhead Squats

Rest for the remainder of the interval

*Increase burpees by 3 reps with each new interval until failure by interval cap.

At the beginning of each new interval, teams will increase burpees by 3 reps to 6, 9, 12, etc… Barbell reps will remain at 8 reps each. Teams will continue intervals until they are unable to complete set number of burpees and barbell reps in the interval. 

Score is the total number of reps completed once the team can no longer finish the required reps of an interval.

14-17

Score 1:

On a running clock…

1 Minute and 30 Second Intervals to Complete:

Both Teammates:3 Synchronized Burpees*

1 Athlete works at a time:

8 Power Snatches 

8 Overhead Squats

Rest for the remainder of the interval

*Increase burpees by 3 reps with each new interval until failure by interval cap.

At the beginning of each new interval, teams will increase burpees by 3 reps to 6, 9, 12, etc… Barbell reps will remain at 8 reps each. Teams will continue intervals until they are unable to complete set number of burpees and barbell reps in the interval. 

Score is the total number of reps completed once the team can no longer finish the required reps of an interval.

3 Min Max Clean