UG Series Beach WOD - 2017

Strongman Medley Teams will work in same sex pairs. There is a 2:00 transition for weight changeover between men and women pairs. The airdynne will be a continuous 12:00 calorie amrap for the team. 5:00 amrap for each same sex pair. Athlete 1: 1 Gladiator Sled Push 100 feet Athlete 2: 1 Suitcase Carry Right 50 feet; 1 Suitcase Carry Left 50 feet Switch with partner and repeat The partners that are waiting will amrap for calories on the airdynne bike Teams can continue to ride through the transition while the other 3 athletes change the weights over

Ranking in the qualifiers

100 Squats/ push ups 2km wheel/run Openater swim across from promenade - docs Wheel back to park 100 squats/ push ups w

5 platforms, every 45 seconds'

Adapted “Dumbell DT” 55/35 and 35/20 5RFT 12 deads 9 power Cleans 6 Press

10 min AMRAP Cal Airdyne sprint 10 sandbag Ground 2 Shoulder 80/50 50 ft sled Drag

8:00 amrap 5 muscle ups/ C2B 10 fat bar sh2oh 15 Burpees

Class Shuttle Swim Race Teams will work in co-ed pairs to complete the work. Pairs will complete each platform and come back and tag pair 2 etc. until the swim, where the team swims together. Amrap this pattern for 12:00 For reps: 6 Pistol squat with lateral jump over bar (squat lateral jump for scale) Run back to tag athlete 2 etc. 8 Axle bar Thrusters @ 95/65 @ 75/55 Run back and tag athlete etc. 10 Burpee box jump overs Run back and tag athletes etc. 12 pullups Run back and tag athletes Swim as a team out to barge and back

The Grind

Squat Cleans/Lunge 12 Min time cap On a 50 foot track or lane. 10 Double KB squat cleans (co ed pairs in sync) @24/16 @ 16/12 Sprint down and back 50 feet (next pair goes) 10 foot walk lunge in front rack to next platform (all 4 athletes with one db each) 10 Double KB Squat cleans Sprint down and back 50 feet Repeat at 30 foot mark/ 20 foot mark and 10 foot mark until the end. Walk lunge the entire 50 feet back to start line. Burpee penalty each time you break up a set or set the kb’s down on the return.

20 burpee box jump overs 30 OH squats @ 95/65 - 75/55 40 chest to bar pullups - Pull ups 50 power snatch @ 95/65 - 77/55

Pick your poison Teams will decide who does each workout in pairs, same sex or coed. Only 1 athlete works at a time. 5:00 amrap 5 muscle ups/ Chest to bar Pullups/pullups 50 Du’s/ Single Jump Rope Turns 5:00 amrap 10 Heavy Fatball over shoulder @150/80/50 15 HSPU/Hand release pushups 2:00 amrap Burpee Blow Out Team burpee log hops

Swim Wod 3 RFT: 50 m swim out to barge and back 3 burpee bar muscle ups

Workout 4 (The divisions will be cut in half) 5 platforms increasing in weight for time. Decreasing in reps each platform (2:00 time cap) 5-4-3-2-1 reps at: Men 185, 205, 225, 245, 255 Women 105,125, 135, 145, 155 Masters weights 135, 155, 185, 205, 225 85, 95, 105, 115, 125

12 min airdyne bike amrap

RX: max effort number of reps in 2:00 @ 185/105 Masters: max effort number of reps in 2:00 @ 135/85

Championship Workout 5 (the divisions will be split in half again) 50’ handstand walk 15 T2B 50’ Heavy Sandbag Belly Carry 15 T2B 50’ Gladiator Sled Push 15 T2B Then repeat, moving all the equipment back to the start line