WhamBammapalooza 2022

6 Rounds For Time:

50m Swim

25 Partner Wall Balls 

RX - Both swim 50m. WB = 9KG

Masters & Beginners - 1 person swims (no minimum work requirement). WB = 6KG

500m Ski Erg

500m Row

1000m Bike Erg

Indian file. Athlete 2 starts when Athlete 1 is off the Ski Erg. 

Score = time when athlete 2 finished 1000m Bike Erg. 

Tie break = time when athlete 1 finished 1000m Bike Erg.

Athlete 1 MUST RESET Erg screen before moving to the next machine. Meters must read 0 when Athlete 2 starts each machine.

If time cap is reached score = total meters.

10 Rounds For Time

12cal Row

7m Single Dumbbell Overhead Walking Lunge -RIGHT

12 Toes To Bar

7m Single Dumbbell Overhead Walking Lunge -LEFT

Parter 1 working on Rower cals while Partner 2 working on lunges & TTB. Partner 1 cannot start the lunges and TTB until partner 2 has returned and is on the rower.

1 round = 12cal Row, 7m Single Dumbbell Overhead Walking Lunge -RIGHT, 12 Toes To Bar, 7m Single Dumbbell Overhead Walking Lunge -LEFT (each partner will do 5 rounds of rowing and 5 rounds of lunges and ttb)

RX - As above. DB = 22.5/15KG

Masters - As above but DB front rack walking lunges. DB = 22.5/15KG

Beginners - As above but DB HOWEVER rack walking lunges. DB = 15/10KG. TTB = 1 rep, knee raises = 2:1

MAX Deadball hold

RX 70/50KG

MASTERS 50/35KG

BEGINNERS 40/25KG

RX DIVISION:

21-15-9

Thrusters - 45/30kg

Pull Ups

*all movements synchro

(Thruster synchronization at top lock out. Pull up synchronization at chin over bar)

BEGINNER DIVISION:

21-15-9

Thrusters - 20/15kg

Pull Ups/Jumping Pull Ups (2:1)

*movements shared between partners, minimum work requirement of 1 rep per set each

MASTERS DIVISION:

21-15-9

Thrusters - 35/25kg

Pull Ups

*all movements synchro

(Thruster synchronization at top lock out. Pull up synchronization at chin over bar)

TIME CAP: 6min

SCORE: Finish time or total reps at 6min

MOVEMENT STANDARDS:

Thruster - squat below parallel, full extension at top with wrists, shoulders, hips, ankles inline. One fluid movement, no pause in the front rack.

Pull Up - fully extended hang with feet off ground at bottom of each rep, chin over bar at top.

Partner 1 in 2min complete heaviest complex of:

DEADLIFT, HANG CLEAN, CLEAN, JERK

Partner 2 in 2min complete heaviest complex of:

SNATCH, HANG SNATCH, OHS

FORMAT - 4min on the clock. Partner 1 uses the first 2min block, partner 2 uses the second 2min block (no switch time between = running clock)

RX CLEAN COMPLEX - Hang clean may be full clean or power clean however the clean following is a FULL SQUAT CLEAN breaking parallel. ANY jerk permitted (push, split, squat)

RX SNATCH COMPLEX - First Snatch is a FULL SQUAT SNACTH breaking parallel, following hang snatch can be power or full. If you perform a hang squat snatch YOU MUST STILL PERFORM AN OHS after your lock out of the hang snatch.

Masters & Beginners - Squat or power permitted for all movements .

FOR TIME

3 rounds

40 Double Unders

10m Handstand walk

If PART A completed in 3min directly into…

1min MAX Bar Muscle Ups

RX - Movements shared between partners (no minimum work requirement). HSW MUST be controlled and a min of 1 mat (1m) work. BMU - 1 person working at a time (no minimum work requirement).

MASTERS - 40 Double Unders, 40 KBS 24/16kg. Movements shared between partners (no minimum work requirement). MAX Chest to Bars - 1 person working at a time (no minimum work requirement).

BEGINNERS - 80 Single Unders, 40 KBS 16/12kg. Movements shared between partners (no minimum work requirement). MAX Pull Ups - 1 person working at a time (no minimum work requirement).

7MIN MAX

Burpees & Pool Meters

RX, MASTERS & BEGINNERS - same movement standards.

Both partners working at a time (1 partner doing pool side burpees the other swimming laps)
BOTH partners MUST be working. If 1 partner stops the other must also.

No minimum work requirements.

Pool meters counted as 25m = 1 rep. No partial reps given.

10min AMRAP

400m Mountain Bike Ride 

200m Run

“I go you go style” - Partner 1 completes 400m ride into 200m run then partner 2 completes 400m ride into 200m run. Continue swapping until 10min is up. Only completed reps counted (400m bike = 1 rep. 200m run = 1 rep)

FOR TIME

12-9-6

Burpee Box Jumps

Clean & Jerks

RX - ALL movements synchro. BOX - 24/20”. BB - 70/50KG (Power or squat & any jerk permitted) Movement synchronizations: chest to ground on burpee & full extension on top of box. Lock out at top of C&J

MASTERS - ALL movements synchro. BOX - 24/20” (Jumps or steps permitted). BB - 50/35KG (Power or squat & any jerk permitted) Movement synchronizations: chest to ground on burpee & full extension on top of box. Lock out at top of C&J

BEGINNERS - ALL movements synchro. BOX - 24/20”(Jumps or steps permitted). BB - 40/30KG (Power or squat & any jerk permitted) Movement synchronizations: chest to ground on burpee & full extension on top of box. Lock out at top of C&J