Battle at the Ranch

Male teammates will complete this run while their female counterparts are inside working on WOD 2 “The Ladder.” 

At “3-2-1-Go,” the same sex pair will begin a two mile run performed on a one mile loop. Approximately 50 meters from the starting line, athletes will be required to perform a partner carry for approximately 250 meters. One athlete must be carrying his/her partner until both athletes hit the 300-meter mark. Athletes can switch as often as they choose, but no forward progress can be made without one partner carrying the other. If forward progress is made with both athletes on the ground, that pair will be required to go back to the designated line where they began the carry and resume the carry from that point. Athletes can carry their partners however they choose.

Once the athletes hit the 300-meter mark, they can both begin running. At the one-mile mark, athletes will turn around and run back in the opposite direction. When athletes reach the final 300-meter mark, they will once again be required to perform a 250-meter partner carry until they hit the 50-meter mark. They can then sprint to the finish line. The same rules apply for this second partner carry.

*This will be a chip timed event.

Female teammates will complete this run while their male counterparts are inside working on WOD 2 “The Ladder.” 

At “3-2-1-Go,” the same sex pair will begin a two mile run performed on a one mile loop. Approximately 50 meters from the starting line, athletes will be required to perform a partner carry for approximately 250 meters. One athlete must be carrying his/her partner until both athletes hit the 300-meter mark. Athletes can switch as often as they choose, but no forward progress can be made without one partner carrying the other. If forward progress is made with both athletes on the ground, that pair will be required to go back to the designated line where they began the carry and resume the carry from that point. Athletes can carry their partners however they choose.

Once the athletes hit the 300-meter mark, they can both begin running. At the one-mile mark, athletes will turn around and run back in the opposite direction. When athletes reach the final 300-meter mark, they will once again be required to perform a 250-meter partner carry until they hit the 50-meter mark. They can then sprint to the finish line. The same rules apply for this second partner carry.

*This will be a chip timed event.

Description:

Teams will divide into M/F pairs with one pair working for the first 4 minutes of the AMRAP and the other pair working for the remaining 4 minutes. At “3-2-1-Go,” M/F pair one will advance to the barbell and begin with 3 synchro overhead squats before moving to the rig for 3 toes to bar, they will then go back to the barbell for 6 synchro overhead squats and back to the rig for 6 toes to bar. They will continue increasing each movement by three reps (9 synchro overhead squats, 9 toes to bar, 12 synchro overhead squats, 12 toes to bar, 15 synchro overhead squats, 15 toes to bar, and so on…) until the clock hits 4:00. At 4:00 they must quit working and run to tag in their teammates on the starting mat. M/F pair two will now advance to the barbell or rig and pick up where M/F pair one left off. For example, if the first pair was 7 overhead squats into the round of 18, M/F pair two would start on overhead squats and complete the remaining 11 OHS before moving to the rig to complete 18 TTB. M/F pair two will continue adding three reps to each movement until the clock reaches 8:00.

RX: 115/75 and synchro toes to bar

Masters/Scaled: 75/55 and one person completes TTB reps, while teammate hangs from the bar

Description:

All four teammates begin on the starting mat. At the call of “3-2-1-Go,” Athlete 1 will move to the rower and row 800 meters before advancing to the kettlebell to complete 30 Russian KB swings (RX – 70/55, Masters/Scaled – 55/35). He/she will then move to the pull-up bar for the designated number of pull-ups (RX – 30 pull-ups, Masters/Scaled – 15 pull-ups). As soon as Athlete 1 advances to the pull-up bar, Athlete 2 may begin his/her row. Once Athlete 1 finishes his/her pull-ups he/she will run back to the starting mat tagging Athlete 2 on the way. If Athlete 2 is done rowing, he/she can now move to KB swings. Teammates will continue in this order until Athlete 4 has completed his/her final pull-up and runs back to his/her team on the starting mat and time stops. All athletes will perform the same amount of Russian KB swings (30). However, rowing distance and the number of pull-ups will differ for each athlete. Athletes must remain on the rower, even if finished rowing, until the teammate in front of them has completed his/her pull-ups and runs back to tag them. Only then, can that athlete advance to the KB swings.

Athlete 1: 800-meter row, 30 Russian KB swings, RX – 30 pull-ups, Masters/Scaled – 15 pull-ups

Athlete 2: 650-meter row, 30 Russian KB swings, RX – 45 pull-ups, Masters/Scaled – 25 pull-ups

Athlete 3: 500-meter row, 30 Russian KB swings, RX – 60 pull-ups, Masters/Scaled – 35 pull-ups

Athlete 4: 350-meter row, 30 Russian KB swings, RX – 75 pull-ups, Masters/Scaled – 45 pull-ups

Athletes can go in any order, but must use the appropriate KBs designated for male and female athletes.

All four team members will work through this workout together. At “3-2-1-Go,” Athlete 1 will advance from the starting mat to begin three shuttle runs (15 feet each), and then begin burpees to a plate. Athlete 1 must complete a minimum of one burpee before moving back to three shuttle runs and then advancing to the rower. Athlete 1 may then move to the rower to begin rowing for max calories. Athlete 2 will now move from the starting mat to three shuttle runs, X amount of burpees to a plate, three shuttle runs, and then tag in Athlete 3. Athlete 2 will now advance to the rower and Athlete 1 will get in line behind Athlete 4. Athletes will remain in the same order and continue in this fashion until all 181 burpees are completed or the time cap is reached. Only one athlete may be rowing and one athlete completing burpees at a time. Athletes coming off the burpees and shuttle runs will always move to the rower. Athletes coming off the rower will always move to the resting station behind the other non-working athlete.

The burpee plates will increase in height two times. A 45 lb plate will be added at the 4:00 mark and another 45 lb plate will be added when the clock hits 8:00. When these times are reached, the athlete on the floor will add one additional plate. If he/she is in the middle of shuttle runs he/she will finish the shuttle runs and then add the plate prior to beginning burpees.

Time stops for 3A when the 181st burpee is completed, the working athlete completes the final three shuttle runs, and meets his/her team back at the starting mat. With any remaining time until the clock hits 12:00 the team will continue accumulating row calories and now any team member can switch in and out of the rower to finish the final calories.

All four team members will work through this workout together. At “3-2-1-Go,” Athlete 1 will advance from the starting mat to begin three shuttle runs (15 feet each), and then begin burpees to a plate. Athlete 1 must complete a minimum of one burpee before moving back to three shuttle runs and then advancing to the rower. Athlete 1 may then move to the rower to begin rowing for max calories. Athlete 2 will now move from the starting mat to three shuttle runs, X amount of burpees to a plate, three shuttle runs, and then tag in Athlete 3. Athlete 2 will now advance to the rower and Athlete 1 will get in line behind Athlete 4. Athletes will remain in the same order and continue in this fashion until all 181 burpees are completed or the time cap is reached. Only one athlete may be rowing and one athlete completing burpees at a time. Athletes coming off the burpees and shuttle runs will always move to the rower. Athletes coming off the rower will always move to the resting station behind the other non-working athlete.

The burpee plates will increase in height two times. A 45 lb plate will be added at the 4:00 mark and another 45 lb plate will be added when the clock hits 8:00. When these times are reached, the athlete on the floor will add one additional plate. If he/she is in the middle of shuttle runs he/she will finish the shuttle runs and then add the plate prior to beginning burpees.

Time stops for 3A when the 181st burpee is completed, the working athlete completes the final three shuttle runs, and meets his/her team back at the starting mat. With any remaining time until the clock hits 12:00 the team will continue accumulating row calories and now any team member can switch in and out of the rower to finish the final calories.

Description:

All four team members will participate in Part A together. Part A is max reps of burpee bar MUs (Masters/Scaled) or max reps of burpee pullovers (RX). Prior to the start of the workout, athletes will choose team order and be numbered 1-4. They must remain in that order throughout Part A (4 minutes).

All teams will start under the pull-up rig. At “3-2-1-Go,” Athlete 1 will begin performing burpee bar MUs/burpee pullovers. Athlete 1 may complete as many as he/she would like, but once Athlete 2 begins working, Athlete 1 must move to the back of the line behind the other two teammates. Athletes will continue in the same order for the entire four minutes. There are no rules about how many reps each athlete must perform, but an athlete must complete at least one rep before the team can rotate to the next teammate.

At the four-minute mark, the team will transition into M/F pairs and each pair will move away from the rig in opposite direction. Pair 1 will now move through three two-minute stations for max reps. With one athlete working and one resting, M/F Pair 1 will work for max reps of sumo deadlift high-pulls, single unders, and wall balls. This six minutes of work for total reps will be score 7B.

While M/F Pair 1 works through their three stations, M/F Pair 2 will be working on the opposite side of the rig for max reps at the following three two-minute stations: calorie Ski Erg, box step-overs w/ a KB, and thrusters. This six minutes of work for total reps will be score 7C.

When the clock hits 4:00 and the pairs move to new stations, both team members must be at the next station before their team member can begin working (on SDLHP or Ski). If the working teammate begins before his/her teammate gets to that station, those reps will not count. At the transition to each of the following stations, the same rules apply. Both teammates must be at the next station before reps can begin. This will simplify rep counting for the judges and keep confusion to a minimum.

RX: burpee pull overs, 95/65lb for BB movements, 30/20lb wall ball, 24-inch box w/ a 70/55lb KB for step-ups

Masters/Scaled: burpee bar muscle-ups, 75/55lb for BB movements, 20/14 wall ball, 20-inch box w/ a 55/35lb KB for box step-overs

At the four-minute mark, the team will transition into M/F pairs and each pair will move away from the rig in opposite direction. Pair 1 will now move through three two-minute stations for max reps. With one athlete working and one resting, M/F Pair 1 will work for max reps of sumo deadlift high-pulls, single unders, and wall balls. This six minutes of work for total reps will be score 7B.

While M/F Pair 1 works through their three stations, M/F Pair 2 will be working on the opposite side of the rig for max reps at the following three two-minute stations: calorie Ski Erg, box step-overs w/ a KB, and thrusters. This six minutes of work for total reps will be score 7C.

When the clock hits 4:00 and the pairs move to new stations, both team members must be at the next station before their team member can begin working (on SDLHP or Ski). If the working teammate begins before his/her teammate gets to that station, those reps will not count. At the transition to each of the following stations, the same rules apply. Both teammates must be at the next station before reps can begin. This will simplify rep counting for the judges and keep confusion to a minimum.

RX: burpee pull overs, 95/65lb for BB movements, 30/20lb wall ball, 24-inch box w/ a 70/55lb KB for step-ups

Masters/Scaled: burpee bar muscle-ups, 75/55lb for BB movements, 20/14 wall ball, 20-inch box w/ a 55/35lb KB for box step-overs

Female teammates will complete this event while their male counterparts are outside working on WOD 1 “Saddle Up.”

The same sex athletes will enter the floor and have 50 seconds for each athlete to complete a successful lift. A new pair will enter the start of the ladder each minute as the teams in front advance to the next station. Athletes are not allowed to proceed to the next station until the 10 seconds of transition time. Since transition time is limited to 10 seconds, athletes must have their rep fully completed at the 50 second mark in order to receive credit for that lift.

Athletes can take as many attempts as they choose, but the successful lift(s) must be completed within the 50 seconds to advance to the next station. Only one athlete may be on the platform during a lift. If the teammate is anywhere on the platform during the lift, that lift will not count. If one athlete is unable to complete a successful lift, his/her teammate may keep progressing through the ladder until he/she is unable to complete a successful lift within the 50 seconds. Once the second teammate is out, the workout concludes for that pair and they will exit the comp floor.

Lift Requirements:

RX – 1 clean + 3 shoulder to overhead

Masters/Scaled – 1 clean + 1 shoulder to overhead

The loads will be the same for all divisions. They are as follows:

Female ladder – 75-85-105-125-135-155-165-175-185-200

Male teammates will complete this event while their female counterparts are outside working on WOD 1 “Saddle Up.”

The same sex athletes will enter the floor and have 50 seconds for each athlete to complete a successful lift. A new pair will enter the start of the ladder each minute as the teams in front advance to the next station. Athletes are not allowed to proceed to the next station until the 10 seconds of transition time. Since transition time is limited to 10 seconds, athletes must have their rep fully completed at the 50 second mark in order to receive credit for that lift.

Athletes can take as many attempts as they choose, but the successful lift(s) must be completed within the 50 seconds to advance to the next station. Only one athlete may be on the platform during a lift. If the teammate is anywhere on the platform during the lift, that lift will not count. If one athlete is unable to complete a successful lift, his/her teammate may keep progressing through the ladder until he/she is unable to complete a successful lift within the 50 seconds. Once the second teammate is out, the workout concludes for that pair and they will exit the comp floor.

Lift Requirements:

RX – 1 clean + 3 shoulder to overhead

Masters/Scaled – 1 clean + 1 shoulder to overhead

The loads will be the same for all divisions. They are as follows:

Male ladder – 115-135-155-175-205-225-245-265-285-300

Description:

This workout begins with all four teammates standing behind the starting mat with two plates stacked (45/35 for RX and 35/25 for Masters/Scaled) on their mat, two sand bags (100/70 for all divisions), and an empty wheelbarrow in front of the mat.

At “3-2-1-Go,” one male and one female will begin synchro sandbag cleans. RX will perform 12 synchro cleans and Masters/Scaled will perform 8 synchro cleans. The males and females can switch with their same sex counterpart as often as they choose throughout the cleans, but one male and one female must be working at the same time.

Once the designated amount of cleans are complete, the two females will load the 70 lb sandbag and both bumper plates into the wheelbarrow. They will run the wheelbarrow down to the designated working mat in their lane (one female pushing the wheelbarrow and the other running alongside). Once they arrive at the mat, they will remove the two bumper plates and perform synchro push-ups w/ feet elevated on the plates (20 RX, 10 Masters/Scaled). After the final push-up, they will load both plates back into the wheelbarrow and return to the starting mat. Now the male athletes will add the 100 lb sandbag to the wheelbarrow, run to the designated mat in their lane, remove the two bumper plates and perform synchro push-ups w/ feet elevated on the plates (20 RX, 10 Masters/Scaled). After the final push-up, they will load both plates back into the wheelbarrow and return to the starting mat.

Back at the starting mat, teams will unload both sandbags and begin another round of synchro cleans (12 for RX and 8 for Masters/Scaled). After the last clean, females once again load their sandbag into the wheelbarrow and work in the same fashion as the previous round, except this time instead of push-ups they will perform synchro ground to overhead w/ a plate (25 RX, 15 Masters/Scaled). Males will repeat the same.

Once males are finished with their round of GTO w/ a plate and back at starting mat, the team will once again perform their designated amount of synchro cleans. After the final clean for this round, females load the wheelbarrow and head back to the working mat for weighted synchro lunges (30 overhead for RX, and 20 reps with choice of hold for Masters/Scaled as long as both teammates are doing the same hold). Males will repeat the same.

This is an AMRAP, so teams who make it through the round of lunges will start back at the round of synchro push-ups after performing their sandbag cleans for the next round.  Teams will continue working through these movements until the clock hits 10:00.

RX: One 45 lb and one 35 lb bumper plate, 100 lb and 70 lb sandbag (12 cleans per round)

Masters/Scaled: One 35 lb and one 25 lb bumper plate, 100 lb and 70 lb sandbag (8 cleans per round)