MASTERS LEAGUE WA MIXED PAIRS 2022

WOD 1

18MIN CAP

2 ROUNDS
18 SYNCHRONISED T2B
18 SYNCHRONISED FRONT SQUATS

2 ROUNDS
12 SYNCHRONISED PULL UPS

12 SYNCHRONISED S2OH

2 ROUNDS
6 SYNCHRONISED BAR MU’S
6 SYNCHRONISED THRUSTERS

NOTE: TIE BREAK TIME AT COMPLETION OF 2ND ROUND OF T2B & FRONT SQUATS

FLOW:

This workout begins with both athletes starting behind a line at least 2m from the rig.
After the call of 3, 2, 1 GO both athletes will run over to complete 2 rounds of 18 synchronised T2B and front squats. Then they will both move to the next 2 movements and complete 2 rounds of 12 synchronised Pull Ups and S2OH.
From there they will move to complete the last 2 rounds of 9 synchronised BMU and Thrusters.
Both athletes must then run back to the start line.

WOD 2 PART A

13MIN CONTINOUS CLOCK

8MIN AMRAP

10 SINGLE ARM ALTERNATING DEVIL PRESS

20 SINGLE ARM STATIC OVERHEAD DB LUNGE*

80 DOUBLE UNDERS
(160 SINGLE SKIPS)

1MIN REST

PART B:

4MINS TO FIND - 1RM *HANG POWER SNATCH

NOTE: TIE BREAK TIME AT COMPLETION OF THE 1ST ROUND OF DOUBLE UNDERS/SINGLE SKIPS

AMRAP IS SPILT ANYWAY BETWEEN THE PAIRS

*OH DB LUNGE ARE STATIC AND YOU MAY ALTERNATE ARMS WHEN YOU SEE FIT.

PART A SCORE: TOTAL REPS COMPLETED

WOD 2 PART B

4MINS TO FIND - 1RM *HANG POWER SNATCH

*YOU MAY PRELOAD BAR FOR YOUR HANG POWER SNATCH (BOTH ATHLETES MAY COMPLETE THE LIFT AT THE SAME TIME)

PART B SCORE: TOTAL HEAVIEST WEIGHT LIFTED

e.g. FEMALE - 45KG / MALE - 80KG = 125KG

WOD 3

12MINS CAP

FOR TIME:(RELAY STYLE)

30/25 CALORIE ROW

20 HANDSTAND PUSH UPS (HERO)

WARRIOR: 5 WALL WALKS

SOLDIER: 5 WALL CLIMBS

10 SQUAT CLEANS

20 HANDSTAND PUSH UPS (HERO)

WARRIOR: 5 WALL WALKS

SOLDIER: 5 WALL CLIMBS

NOTE: TIE BREAK TIME AT COMPLETION OF THE 1ST ATHLETES 2ND ROUND OF HANDSTAND PUSH UPS

NOTES

This is a relay style workout, athlete 1 must complete the whole round before athlete 2 begins.

It is your team’s decision on who starts the first round.

FOR TIME or COMPLETED REPS IF UNCOMPLETED IN THE TIME CAP.

FLOW:

This workout begins with one athlete seated on the row with hands behind there back and their partner standing just behind the rower.
After the call of 3, 2, 1 GO the athlete on the rower may begin there 30/25 Cal row, followed by 20 handstand push ups, 10 squat clean and finish off with another 20 handstand push ups.

Once the first athlete has completed their last round of handstand push ups the second athlete may begin with their 30/25 Cal Row, followed by 20 handstand push ups, 10 squat cleans and then 20 handstand push ups.
This workout is For Time with a 12min time cap.

Note: When the first athlete has completed their row, the second athlete may sit on the rower and wait until their partner has completed all required movements.