Battle Cancer Fit London

WOD 1
8 min AMRAP

Part A

Score = For Time

10 Rounds

1 Length Bag Run

20 Bag Jumps 

1 Length Bag Run Back

Into Part B

Score = Reps

Max Bag Toss Length Time Remaining 

WOD Notes:

Part A

One pair (two athletes) must run down the lane with the strong bag. 
At the end of the lane, drop the strong bag to the floor and complete 10 strong bag hops each. Pick it up and head back to the start bay. 
Once back, the next two athletes grab the strong bag and complete round 2.
10 rounds must be completed for time. Pairs are interchangable. 
 

Part B

In the time remaining, the team must complete as many bag toss lengths as possible.
The bag must be picked up and thrown forwards from a standing position. Bag can be thrown over the shoulder, pressed from the chest, or swung and thrown. As long as the thrower is stood still.

WOD 1
8 min AMRAP

Part A

Score = For Time

10 Rounds

1 Length Bag Run

20 Bag Jumps 

1 Length Bag Run Back

Into Part B

Score = Reps

Max Bag Toss Length Time Remaining 

WOD Notes:

Part A

One pair (two athletes) must run down the lane with the strong bag. 
At the end of the lane, drop the strong bag to the floor and complete 10 strong bag hops each. Pick it up and head back to the start bay. 
Once back, the next two athletes grab the strong bag and complete round 2.
10 rounds must be completed for time. Pairs are interchangable. 
 

Part B

In the time remaining, the team must complete as many bag toss lengths as possible.
The bag must be picked up and thrown forwards from a standing position. Bag can be thrown over the shoulder, pressed from the chest, or swung and thrown. As long as the thrower is stood still.

WOD 2
10 min AMRAP

Part A

Score = For Time

50 Shuttle Sprints (1 working, 3 resting)

100 Burpees Over Bag (1 working, 3 resting)

50 Bag Over Shoulder (2 working, 2 resting)

*One resting athlete must be held off the ground at all times until Part A is complete

Part B

Score = Reps

Max Synchro Squats (2 working, 2 resting)

*Strong Bag must be held off the ground by the resting athletes

Notes:

50 shuttle sprints

One athlete runs out, touches the ground with one hand across the line at the end of the lane and runs back. 
Once they touch the floor across the line at the starting bay, the next athlete can head out. 
Athletes can tag in and out as often as they wish until the 50 reps are completed.

Burpee Over Bag

One athlete at a time drops to the floor chest to the ground. From the ground, jump or step back up and jump or step laterally over the bag.
Athletes can tag in and out as often as they wish until the 100 reps are completed.
 

Bag Over Shoulder. 

One athlete (or two females in an all female team) pick up the strong bag from the floor to their shoulder, dropping it over their shoulder back to the ground. 
Athletes can tag in and out as often as they wish until the 50 reps are completed.
One resting athlete must be held off the ground throughout Part A for reps to count.
 

Part B

Max Squats

Two athletes must squat below parallel and return to full extension. The synchronising is at the full extension. 
Athletes can tag in and out as often as they wish. 
The bag must be held off the ground by the resting athletes for the squats to count. 

WOD 3

Score = Reps

8 min AMRAP

Indian Relay:

15/10 Cal Row

1 length Dumbbell Lunge

Run the dumbbell back to the start of the lane for the next person to be able to start lunging

Indian Relay:

An Indian relay works in a cycle where no athlete can be overtaken. Each movement must be completed before the next athlete can start. 
Athlete 1 completes 15/10 cal row. Once done, they begin the dumbbell lunge and are replaced on the rower by Athlete 2. 
Once Athlete 2 finishes the 15/10 cal row, they are ready to lunge. They can only start lunging once Athlete 1 returns with the dumbbell.
Athlete 3 and 4 continue in the same way. 
A round is marked each time an athlete finishes the lunge length at the top of the lane.
 

Row Cal:

Athlete rows until 15 Cal (male) or 10 Cal (female) has been completed.

Dumbbell Lunge:

Dumbell can be held in any way. Knee must make contact with the ground and the athlete must reach full extension at the knee and hip before stepping again.

WOD 4

10 min AMRAP

Part A

Score = For Time / or reps if uncompleted

For time

50-40-30-20-10

Synchro Plate Thrusters (Pair 20kg Male 15kg Female)

10 Dumbbell Snatch each athlete

Between the competition of each round team must advance forward

Part B

10 min AMRAP

Max Meter Row

Part A and Part B run simultaneously (at the same time) 

Synchro Plate Thruster

Two athletes squat below parallel holding a plate each at face height. Stand to full extension finishing with the plate overhead with arms locked out. Synchronising is at the top.

Dumbbell Snatch

Starting with both heads of the dumbbell touching the ground, athletes must move it to full extension overhead to finish the rep. 
Athlete can choose to use either arm. It doesn’t matter how the dumbbell gets from the ground to overhead as long as one arm is used - clean and press, muscle snatch etc.
*after each round of dumbbell snatch, athletes will progress along the markers up the lane

Part B Row

The resting athletes complete the max meter row.
Throughout the 10 minute AMRAP teams can tag in and out to row as many meters as possible.

WOD 4

10 min AMRAP

Part A

Score = For Time / or reps if uncompleted

For time

50-40-30-20-10

Synchro Plate Thrusters (Pair 20kg Male 15kg Female)

10 Dumbbell Snatch each athlete

Between the competition of each round team must advance forward

Part B

10 min AMRAP

Max Meter Row

Part A and Part B run simultaneously (at the same time) 

Synchro Plate Thruster

Two athletes squat below parallel holding a plate each at face height. Stand to full extension finishing with the plate overhead with arms locked out. Synchronising is at the top.

Dumbbell Snatch

Starting with both heads of the dumbbell touching the ground, athletes must move it to full extension overhead to finish the rep. 
Athlete can choose to use either arm. It doesn’t matter how the dumbbell gets from the ground to overhead as long as one arm is used - clean and press, muscle snatch etc.
*after each round of dumbbell snatch, athletes will progress along the markers up the lane

Part B Row

The resting athletes complete the max meter row.
Throughout the 10 minute AMRAP teams can tag in and out to row as many meters as possible.

TO BE ANNOUNCED ON THE DAY

TO BE ANNOUNCED ON THE DAY