DDT / Double Double Trouble / MMFF/4's (🔌 by CrossFit Te Arawa)

LSKD Ladies Lead: (Female Pairs)

WOD1: 7min Complex (AMRAP)

You Go I Go 'Full Round' then switch.

DBL Dumbbell Complex:
4 Deadlifts
4 Cleans (any)
4 Front Squats
4 Shoulder to O/Head

 
A1) Holds 'Power Bag' above Head while A2 completes DBL Dumbbell complex.
(RX & Int: 15kg / Sca & Beg: 10kg)
 
A2) Completes 'above' DBL DB Complex
(RX & Int: 15's / Sca: 12.5's /Beg 10's)

At completion of Complex athletes switch. Complex can only be completed while other athlete holds 'Power Bag' above Head.

Score= Combined 'Total' Rounds & Reps.

LSKD Ladies Lift Off: (Female Pairs)

WOD2: 5min Max Barbell Weight Complex

4 Deadlifts
3 Hang Cleans (any hang)
2 Front Squats
1 Shoulder to O/Head
 
(Score = Combined heaviest 'completed' complex from both athletes). 

Solid Strength Men Up: (Male Pairs)

WOD3: 7min Complex (AMRAP)

You Go I Go 'Full Round' then switch.

DBL Dumbbell Complex:
4 Deadlifts
4 Cleans (any)
4 Front Squats
4 Shoulder to O/Head

 
A1) Holds 'Power Bag' above Head while A2 completes DBL DB complex.
(RX & Int: 20kg / Sca & Beg: 15kg)
 
A2) Completes 'above' DBL Dumbbell Complex
(RX & Int: 22.5's / Sca: 15's /Beg 12.5's)

At completion of Complex athletes switch. Complex can only be completed while other athlete holds 'Power Bag' above Head.

Score= Combined 'Total' Rounds & Reps.

Solid Strength Mens Lift Off: (Male Pairs)

WOD4: 5min Max Barbell Weight Complex:

4 Deadlifts
3 Hang Cleans (any hang)
2 Front Squats
1 Shoulder to O/Head
 
(Score = Combined heaviest 'completed' complex from both athletes). 

WOD5: Resilience Recovery 1.5km Race Track Flyer
 
All 4 team Athletes start at the same time.

Farmers Carry: Female pairs work together & Male pairs work together.

KB = KettleBell / DB = Dumbbell:

Female pairs share a single weight: Beg DB8 / Sca DB12.5 / Sca40+ KB12 (Dark Blue) / Int KB20 (Purple) / RX KB24 (Green). 

Males share a single weight: Beg DB10 / Sca DB15 / Sca40+ KB16 (Yellow) / Int KB28 (Orange) / RX KB32 (Red).

Only Females may carry the Female weight, only Males can carry the Male weight.

Pairs can switch the weight Female to Female or Male to Male as often as they like. Weight must be held in one hand (any hand), not rested on the shoulders or any part of the body whilst moving.

 
Leading 'Team' Pair must wait for their opposite sex pair at cone 100m out from finish line, as all 4 Athletes 'MUST' cross finishline together.

Each Team will be given a placing docket at the finish line, that docket must be taken to the Scoring desk to register your teams placing/score. 

Failure to take your docket to the scoring desk will result in a DNF (Did Not Finish). Team Leaders & Team Members please be aware, we will not be chasing teams for their placing docket, it's upto you to get them in please.
 
Score = Placing when all 4 athletes cross the finish line.

WOD6: FTP WWE / Worm WOD Entertainment (All)
10min AMRAP: All 4 Athletes (Worm approx 65kg)
 
5 Lat Burpee over Worm
5 Worm Squats (worm on shoulder)
5 Lat Burpee over Worm
5 Worm Shoulder to Overhead
5 Lat Burpee over Worm
5 Worm Power Cleans
 
Beg / Sca 40+: 
2 or 3 Athletes may move the worm at anytime. Only two athletes need to do Lat Burpees. Athletes can switch & change whenever.
 
Sca (Open Age):
Athletes must work in pairs of any mix. Can switch in & out whenever
 
Int / RX: 
Athletes must work ' You go I go' in Same Sex Pairs:
5 Burpees + Next 5 Reps of next Worm Movement = switching sex's every 10 Reps.
 
Score = Total Reps (1 Full Round = 30 Reps)
(There will be Worms on comp day to practice with).

WOD7: Frog Grip Tabata 4Play (3 Rnds / 12mins)
Work Stations: 40 sec's work / 20 sec's to change stations
 
Stations: 
1) Airbike (Max Cals)
2) Rower (Max Cals)
3) Wall Balls (Max Reps)
4) Rig (Max Reps)
 
All Athletes all start on a station. Getting as many Cals/Reps within 40 seconds & then have 20 seconds to change to the next circuit station. All athletes will/must do each station 3 times in a circuit/circle style format. 
 
Station '4 Rig' Points Breakdown:
Athletes may change 'Rig' exercise from round to round, but can't change chosen option mid round (choose wisely).

Every Bar Muscle = (5pts per rep)
Pull Over = (4pts per rep)
Chest To Bar = (3pts per rep)
Pull Up or Toes To Bar = (2pts per rep)
L Kick or Pole Kick = (0.5 or 1/2pt per rep)

Every Row/Airbike Calorie = 1 rep.

***If caught rowing/peddling before or after the 40 sec time block, your team will be deducted 10 calories per offence***. 
 
Every team must please leave one athlete on floor after their WOD to help count wall ball station for the following heat directly afterwards. Team Leaders please arrange an athlete or team helper to do this for your team. 
 
Score = Team combined Reps/Cals converted into Points.