2025 Mid Atlantic Coalition Clash

EVENT 1:  Tag Team 

MINUTES:  0-12

EVENT 1 (PART A) 

For Time:  

Bike 100/80 Calories on Echo Bike 

EVENT 1 (PART B) 

AMRAP:  12 Minutes 

50 Synchro Deadlifts (75/55)

50 Partner Wall Ball Toss (14/10) (standard height 10'/9')

50 Synchro Push Press 

* All 3 Athletes working; athletes can rotate any time. 

** Part A and B scored separately (2 Scores) 

Part A Score = Time to Complete Calories

Part B Score = Total Reps Accumulated in 12 Minutes 

EVENT 1 Flow and Movement Standards:  

At the count of 3,2,1… athlete 1 will head to the bike and start to accumulate calories. Athlete 2 and 3 will chip away at the AMRAP. Athletes may switch out at any time between the Bike and the AMRAP. The two athletes working on the AMRAP will complete the deadlifts synchronized at the top of the lift. The rep is counted when both athletes are fully standing at the top of the Deadlift.  Partner wall ball toss will be to standard height targets. Hips need to go below parallel on the squat and ball must hit any part of the face of the target. Athlete 1 throws the ball to the target. Athlete 2 catches and throws the ball to the target and back to athlete 1. The ball may land on the ground between reps but may not be bounced. Athletes must complete the push press synchronized at the top of the movement. The rep counts when both athletes are locked out at the top of the press.  There are two scores for this event. 

EVENT 1:  Tag Team 

MINUTES:  0-12

EVENT 1 (PART A) 

For Time:  

Bike 100/80 Calories on Echo Bike 

EVENT 1 (PART B) 

AMRAP:  12 Minutes 

50 Synchro Deadlifts (75/55)

50 Partner Wall Ball Toss (14/10) (standard height 10'/9')

50 Synchro Push Press 

* All 3 Athletes working; athletes can rotate any time. 

** Part A and B scored separately (2 Scores) 

Part A Score = Time to Complete Calories

Part B Score = Total Reps Accumulated in 12 Minutes 

EVENT 1 Flow and Movement Standards:  

At the count of 3,2,1… athlete 1 will head to the bike and start to accumulate calories. Athlete 2 and 3 will chip away at the AMRAP. Athletes may switch out at any time between the Bike and the AMRAP. The two athletes working on the AMRAP will complete the deadlifts synchronized at the top of the lift. The rep is counted when both athletes are fully standing at the top of the Deadlift.  Partner wall ball toss will be to standard height targets. Hips need to go below parallel on the squat and ball must hit any part of the face of the target. Athlete 1 throws the ball to the target. Athlete 2 catches and throws the ball to the target and back to athlete 1. The ball may land on the ground between reps but may not be bounced. Athletes must complete the push press synchronized at the top of the movement. The rep counts when both athletes are locked out at the top of the press.  There are two scores for this event. 

EVENT 2:  Choose Wisely

Minutes: 17:00-26:00 

EMOM:  9 Minutes 

Min 1: Max Box Step Up and Overs or Box Jump Up and Overs (24/20") (1 point/3 points)

Min 2: Max Knee Raises or Toes to Bar (1 point/3 points)

Min 3: Max Burpees to Target or Burpee Pull Ups ( 1 point/3 points)

EVENT 2 Flow and Movement Standards: 

Only one athlete is working at a time but athletes may change out at any time. They must cross the line and only have one athlete inside of the working space. The kicker- before the wod starts, each athlete must state which variation of each movement they are doing and they may NOT change it throughout the workout.  Each Minute has two movement options, option 1 is worth 1 point per rep and option 2 is worth 3 points.  

Standards:

Step Ups: both feet start on the ground, both feet must touch the top of the box, and the rep is complete when both feet are on the other side of the box. (1 Rep = 1 Point)

Box Jumps: both feet start on the ground, both feet must touch the top of the box, and the rep is complete when both feet are on the other side of the box. (1 Rep = 3 Points)

Knee Raises:  athlete hanging from the rig and raises knees to above the hips. (1 Rep = 1 Point)

Toes to bar: both feet must make contact with the bar and must be between the athletes hands. (1 Rep = 3 Points)

Burpees to target: athlete must start standing up, then move to the floor with chest and thighs touching the ground before standing up to jump and touch the target with both hands. (1 Rep = 1 Point)

Burpee pull ups: athlete must complete the burpee and go directly into a pull up, ending with the chin over the bar. (1 Rep = 3 Points) 

EVENT 3: 

Minutes:  31:00-41:00 

1 Cluster 

Athletes will have 10 Minutes to Establish a Max Cluster. 

Score is total of heaviest load achieved for all three athletes. 

1 Cluster = 1 Squat Clean Thruster 

Event 3 Flow and Movement Standards: 

Athletes have 10 minutes to establish a 1RM of a Cluster for each athlete. Athletes have ONE bar as a team. They may go in any order they wish and CAN load and unload the barbell as needed. Athletes must move the barbell in one fluid movement. A cluster is a squat clean into a Thruster.  A clean into a jerk does not count. Barbells start empty at 3,2,1.

EVENT 4:  Let's Hang

MINUTES:  46:00-58:00

AMRAP: 12 Minutes

500/400 m row

20 Alternating Dumbbell Snatch (35/20) 

20 Single Arm Devils Press

*One athlete working on the AMRAP, while one athlete hanging from the rig, and one athlete resting (athletes may switch at any time). 

EVENT 4 Flow and Movement Standards: 

One athlete must always be hanging from the rig to make any reps count. Athletes may switch at any time. Rower must keep their feet on the footpads until the distance is reached. Every rep of the dumbbell snatch starts with both heads of the dumbbell on the ground. The dumbbell must be lifted overhead in one fluid motion. A clean and jerk is not allowed. Athlete must alternate arms after each repetition. Every rep of the devils press starts with both heads of the dumbbell on the ground. The athlete goes in to a burpee with thighs and chest touching the ground. Then the athlete jumps up or steps up and moves into a dumbbell snatch. The dumbbell must be lifted overhead in one fluid motion. A clean and jerk is not allowed. Athlete must alternate arms after each repetition.