2020 Beachside Beatdown

WOD #2 Clean & Deadlift Ladder

Kids - begin at 15 lbs. adding 5 pounds to each station in the ladder

Teens - begin at 65 pounds adding 10 pounds to each station in the ladder

Rx - cleans
Scaled - deadlifts

With a continuously running clock every minute perform - Each athlete will have 1 minute to complete:

1 (any variation) Clean + 1 (any variation Shoulder to Overhead) Jerk

Weight increases by 10lbs per minute. If athlete is unable to perform jerk but is still able to perform clean, the athlete may continue the ladder performing the clean. At which point the athlete will accrue points for clean only.

2 ladders available for men and 1 ladder for women

·         Ladder 1 Men       135 lbs - 225lbs

·         Ladder 2 Men       205 lbs - 295lbs +

·         Ladder 1 Women   65lbs - 155lbs +

Athletes who complete ladder (men ladder 2 or women ladder 1) can choose to continue to add weight EMOM

Score is last successful CLEAN + last successful JERK.

6 rounds, 4 mins each, for max reps of (echo bike):

8 Burpee Box Jump Overs, 24/20 in

8 Hang Power Snatches

8 Thrusters

8 Burpee Box Jump Overs, 24/20 in

8 Hang Power Snatches

8 Thrusters

Max reps(CALORIE) in remaining time Echo Bike Calories

Rx 95lbs/65lbs

Intermediate/Masters- 85lbs/55lbs 

Beginners – 65lbs/45lbs /Burpee Box Step Overs

1 athlete working at a time for 4 minutes. In 4 minutes athlete must work through 2 rounds of triplet of BBJO, HPS and Thrusters to get to echo Bike - use remaining time to accumulate as many calories as possible - score is total reps:

IE: make it past the 2 rounds of triplet = 48 points. Get to the bike and earn BONUS points. 1 point per calorie

WOD #1 Kids:  FANTASTIC FIVE

Partner Superhero WOD: one partner works at a time, split reps any way. Team must complete all reps for each movement before advancing to the next.

50 Burpees over Kettlebell 

50 Kettlebell Swings

50 Goblet Squats

50 Kettlebell Deadlifts

50 Double-unders (scaled 100 singles/ plate hops)

Rx:

Ages 10-12 = 26 lb. kettlebell
Ages 6-9 = 18 lb. kettlebell
Double-unders

Scaled:

Ages 10-12 = 18lb. kettlebell
Ages 6-9 = 9 lb. or less kettlebell
single-unders or plate hops

WOD #1 Teens: THE INCREDIBLE

Partner Superhero WOD: one partner works at a time, split reps any way. Team must complete all reps for each movement before advancing to the next.

60 Burpees over bar

50 Barbell Push press

40 Barbell Lunges

30 Barbell Hang Power Snatches

20 Pull ups (scaled push ups)

Rx:

35 lb. boys / 22 lb. girls
pullups

Scaled:

15 lb. boys/ 10 lb. girls
Push ups

30 Synchronized Toes-to-bars

40 Synchronized Alternating Dumbbell Snatches

50 Synchronized (2 – farmers carry style) Dumbbell Box Step Overs, 24/20 in

40 Synchronized Alternating Dumbbell Snatches

30 Synchronized Toes-to-bars

Rx/Intermediate- 50lbs/35lbs

Masters- 35lbs/25lbs

Beginners – 35lbs/25lbs Synchronized Knee Raises

***16 min time cap***