2021 Kilo 2 Doubles Comp

Max burpees with two sets.

Flow

Minute 0-2 teams will do amrap of synchro lateral burpees over their bar.

Minute 2-10 teams will find a 1RM Hang Snatch WOD1B

minute 10-12 teams will do amrap of synchro lateral burpees over their bar.

There will be one score for burpees after adding up both sets (WOD 1A Score)

There will be one score for weight lifted after both partner's weights are added together (WOD 1B Score)

Oh My Legs

For Time:

45 Synchro Wall Balls
900m Run
30 Synchro Wall Balls
600m Run
15 Synchro Wall Balls
300m Run

14/20LB Wall Ball

RX DIVISION: At 0 teams will begin on their 45 synchro wall balls.  We are watching synchronization at the bottom of the squat only.  The ball can contact the wall at different times.  Once 45 reps are complete both team members will run 3 laps.  Once they return they will do 30 wb and then 2 laps.  Then 15 wb and 1 lap.  When the team runs through their lane line, their time will be recorded.

Both RX and Scaled teams will toss a 20lb / 14lb wall ball

Scaled reps are 30-20-10 for the wall balls.

12 minute cap.

Max burpees with two sets.

Flow

Minute 0-2 teams will do amrap of synchro lateral burpees over their bar.

Minute 2-10 teams will find a 1RM Hang Snatch WOD1B

minute 10-12 teams will do amrap of synchro lateral burpees over their bar.

There will be one score for burpees after adding up both sets (WOD 1A Score)

There will be one score for weight lifted after both partner's weights are added together (WOD 1B Score)

Tarzan DT

5 Rounds For Time:

12 Synchro Deadlifts
9 Syncrho Hang Power Cleans
6 Shoulder To Overhead
4 Rope Climbs

Weight is 105/155LBS

This workout will include one of our favorite hero wods DT.  5 rounds of DT will be performed but after each round of DT you and your partner will split up 4 rope climbs evenly in an alternating fasion.  I go, you go style until 4 rope climbs are completed.

So the flow will be 1 set of DT (12 deadlifts synchronized at lock out, 9 hang power cleans synchronized in front rack, and 6 push jerks synchronized at lock out) and 4 rope climbs for 5 rounds.  After the last set of rope climbs the time will be recorded.

RX weights will be (105/155) and rope climb to touch beam.

Scaled weights will be (65/95) and rope climb to yellow tape.

14 min cap.

The final workout is a chipper in relay fasion.  Partner 1 will complete the entire chipper going one way and then tag their partner in.  Once partner 2 is done going the other way, time will be recorded.

The chipper: Partner 1 will start on the ttb.

rx - 20 toes to bar : scaled - 20 knees above hips

16/20 cal echo bike (f/m) (rx & scaled)

20 box jump overs.  rx- (24" box f/m) : scaled-  (20" box f/m)

16/20 cal c2 rower (f/m) (rx & scaled)

rx - 20' hsw (5' unbroken segments) "open standards"

scaled - 20' crab walk

rx - 100 double unders scaled - 100 drag rope s. unders

Partner 2 will start on the double unders and work the opposite direction.

13 minute cap.

You will do 20 jump ropes and then a bear crawl 30' down and 30' back for 4 rounds.

*6-8 year olds will do 10 jump ropes / round.

3 minutes to complete as many reps as possible of burpee box jump overs.

Athletes will run around the cones in the back parking lot and then run in the garage where they will push their sled down the floor 20'.  They will repeat this for 2 more rounds.