Tank Town Showdown

2 Part Workout 

3 rounds for time:

10 Shuttle runs (50ft.) (You go I go)

10/10 Box Jump overs (step overs)

**20 synchro toes to bar (knee raise)

** RD 2: 15 Synrcho pull-ups (Jumping pull-up)

** RD 3: Accumulate as many BMU

in time remaining (burpee jumping pull-up)

Part 1 Score= Time after finishing box jump overs in 3rd round 

Part 2 Score= BMU (Jumping burpee pull-ups) reps in time remaining 

Standards:

Shuttle runs: Feet must cross the line, hands must touch the floor after evey 25ft completed (one shuttle run will be 25ft out and back)

Partners must complete you go I go (one partner goes then the next) 

Box Jumps: athletes must touch both feet to the floor before jumping or stepping back over box after every rep. You do not need to stand upright on top of the box.

Toes to Bar (Knee raise): Feet must come behind the rig on kip swing for both divisions. The schychro will be counted at top of rep (when toes touch bar or when knees pass hips) 

Pull-ups: Sychro is counted  when both atheltes chins are over bar 

BMU: These are not synchro and can be split in any way. 

(Jumping burpee pull-ups): These are not synchro and can be split in any way. Arms must be locked out at the bottom position beofre pulling chin over bar.  

BMU or Jumping burpee pull-ups in remaining time. 

If atheltes time cap on PT. 1, they will get a 0 score on this WOD. 

P1: 15 Snatches (95/65)

Scaled: DB Snatch (35/25)

P2: 15 Cleans (135/95) (95/65)

P1: 15 Cleans (135/95) (95/65)

P2: 15 Snatches (95/65)

Scaled: DB Snatch (35/25)

INTO..

Thruster ladder

shared reps

12- (115/85) (85/55)

10- (135/95) (95/65)

8- (155/105) (105/75)

Standards: 

Barbell must come from floor 

DB Snatch: both heads of dumbells must touch the floor at bottom of rep

DB Snatch: you do not need to alternate arms 

Athelete 2 may not begin until athelte 1 is done with 15 reps. 

Thruster ladder reps shared in any way. 

Tie Break time incase you dont finish beofre time cap: The time you finished last set of snatches 

21-15-9
Deadlifts (225/155) (155/105)
HSPU (Strict press (30/20)
Bar facing burpees

Time cap: 10 MIN 

Score: Time finished or reps completed. 

Work may be split in any way between partners. 

Standards: 

Must be full lockout on top of deadlift (shoulders over hips)

HSPU= hips must be off wall at top lockout position, both feet must be on wall. Must use flat surface to perfrom on (no ab mats unless plates are used for hands) 

Seated Press= Atheltes must be seated with butt on floor. Dumbells must touch shoulders at the bottom of every rep. 

Burpees= Chest must touch the ground on every rep, feet may not touch the barbell. Scaled atheletes can step over bar.

Rx: max freestanding handstand hold (3x3 box)

Scaled: max dead hang on rig (no grips) 

Score= accumulated time of both partners

Rx: time is started when atheltes feet come off of the floor & stopped as soon as feet touch floor. 

Scaled: Atheltes must hang with feet off of floor 

Max time: 4 min

Tie breaker for scaled: *only if there is an equal score: one arm hang 

RX tie breaker: Max 25ft out and back handstand walk