Independence Games VIII

FOR TIME:

2000M C2 bike, switching partners every 500M

- directly into -

Both partners complete a 1000M trail run together

Time ends when both partners cross the finish line together.

On a 17-MINUTE CLOCK and immediatley after finishing WOD1A (C2 Bike & Trail Run)

In remaining time both partners must etablish a heavy complex of:

1 Clean

1 hang Clean

2 Front Squats

*Once the barbell leaves the groud for the first clean, the bar may not be put down until the second front squat is complete.

If one partner returns early from the trail run, they may begin loading barbells & lifting before P2 returns.

Athletes may make as many attemps as needed in remaning time of 17 mins. 

M/M and F/F will use one barbell and M/F teams will use a 45# and 35# barbell, but only one partner may be lifting at a time. 

Score is a total of both partners' heaviest completed complex.

Max unbroken shoulder taps in 90 sec 

Each partner has two attempts in the 90-second window.

Attempt with the highest score will be used.

In the 90-second window, each partner may choose two versions of shoulder taps and take the version with the highest score or each partner may choose to try 1 version two times. 

Ex: P1 kicks up to a free standing Handstand and only get 4 reps, they may then choose to complete their second set on the wall or they may choose to try free standing again for their second attempt. 

Free (hand) standing: 10X multiplier

Wall: 4X multiplier

Plank: 1x

On a 90-second clock:

50 single-unders directly into max double-unders in remaining time

FOR TIME (4-MINUTE CAP)

KB (70/53) & (53/35)

21 goblet squats

21 calories Echo bike

21 goblet squats

*switch reps as you wish

FOR TIME

Partner 1: heavy D-ball carry

(150/100) & (100/70)

Partner 2: paddleboard course

*Switch once both partners have completed their portion. 

This a 2-part workout with a cumulative number of reps from each part. 

PART 1- 4 min Sled Drag for Distance

(180/135)

Both partners will pull the loaded slice sled for distance. The field will be 50 yds in length and each 5yd increment will count as 5 reps. Reps will only be counted for each 5 yd increment, partial yds will not be counted if the back of sled has not dully crossed a 5 yd line when the clock hits 4 mins.

Ex: down and back is 100yds = 100 reps

-1 min transition-

10 min AMRAP

12 Single Arm DB Thrusters (50/35) & (35/25)

12 DB Box Step Overs (24/20)

12 Toes to Bar or 24 hanging Knee Raises

*switch partners each movement

The workout starts outside in the "Slag Field" in front of So Flexy Yoga, each partner will hold one strap of the slice sled and drag the sled as far as possible together in 4 mins. After 4 mins, both partners will return to the inside of the gym and will begin part 2 at 5 mins.  P1 must complete all repetitions of 1 movement before P2 completes reps of movement 2, etc for 10 mins. 

Thrusters- The rep ends when the dumbbell is clearly overhead with the hips, knees and arm fully extended. The athlete may switch arms as often as they wish when completing the 12 Thrusters.

DB Box Step Overs – The athlete may hold the DB any way they wish, suitcase hold, goblet, shoulder, etc. Both feet must touch the top of the box and hips do not need to reach full extension at the top of box. 

TTB or HKR- Each partner may pick either TTB OR HKR for an RX score.  Once an athlete picks their movement, they may not change it mid workout.