Firebreather

Buy In:

Both Athletes will work together (one at a time) to complete a total of:

Calorie Row + 150 Double unders

Then..

Athlete 1:

100 m Sprint with Sandbag

100 m Sprint without Sandbag

Followed by Athlete 2:

100 m Sprint without Sandbag

100 m Sprint with Sandbag

Rx/Intermediate: 50/40 Calories

Novice: 40/32 Calories, Single unders

Sandbags (all divisions) 50/30#

50 m = 1 rep

Time Cap 6 minutes

At 3,2,1,go...

One athlete working at a time will complete the prescribed amount of calories on the rower (switching as often as necessary)

Then, both athletes will complete the 150 Double unders (switching as often as necessary). 

Once the double unders are complete..

Athlete 1 will sprint to the 100 m mark carrying a sandbag. Once the athlete reaches the mark, they will palce the bag down and sprint back (empty handed) and tag their teammate. Athlete 2 will then sprint down to the 100 m mark (empty handed) to retrieve the sandbag left by their partner and sprint back to the starting line. 

Video demo movement standards posted

Each athlete will establish a 1 rep max each of:

Bench Press

Ground to Overhead

Overhead Squat**

In the remaining time to 10 minutes, the team will performed AMRAP of D-Ball over the shoulder.

Each completed rep will increase the total score (in pounds) by:

Rx/Intermediate:

150/100# (5)

100/80# (3)

80/50# (1)

Novice:

100/80# (5)

80/70# (3)

70/50# (1)

**Novice= Front squats

At 3,2,1, go..

Athlete 1 will establish a 1 rep max of bench press followed by Athlete 2. Then...

Athlete 1 will establish a 1 rep ground to overhead and  a 1 rep max overhead squat followed by Athlete 2. 

Once both athletes have each established all 3 successful lifts, in the time remaining to 10 minutes...

Both athletes will work one at a time performing an AMRAP of D-Balls/sandbags over the shoulder (3 available weights each with an assigned points value).

Athletes are permitted to move up and down in weight for lifts until a successful rep has been credited.

Score: Cumulative weight (lbs) from all 6 lifts plus cumulative score of complete D-ball/sandbag over the shoulder

Video demo movement standards posted, d ball standards can be seen on wod 3 individual standards.

"Ignition" Teams

24-18-12

Partner Deadlifts 

Synchro Lateral Burpees over the Bar

Calorie Echo Bike

RX: 315/215

Intermediate: 275/185

Novice: 225/155

10 minute Time Cap

Flow: Athletes will begin behind the starting line. On 3,2,1, go..

Both athletes will move to the loaded barbell and complete 24 partner deadlifts.

After completing the deadlifts, both athletes will complete 24 synchro lateral burpees over the barbell. (NOVICE DIVISION may Step Over the Bar)

After completing the burpees, the athletes will then move to the echo bike and complete 24 calories partitioned in any manner between both athletes.

Both athletes will then return to the barbell to complete a round of 18 reps and then 12 reps of all three movements in the same format.

Video demo movement standards posted.

AMRAP 10 minutes:

Athletes alternating full rounds of:

1 Deadlift

2 Hang Snatches

3 Box Jump overs

4 Wall walks

3 Box Jump overs

2 Hang Cleans

1 Shoulder to Overhead

Rx: 135/95

30"/24" box

Wall Walk

Intermediate: 115/75

24"/20" box

Wall Walk

Novice: 75/55

20" Step ups

Scaled Wall Walk

At 3,2,1,go...

In you go, I go format..

Athlete 1 will complete 1 round of:

1 Deadlift

2 Hang Snatches

3 Box Jump overs

4 Wall walks

3 Box Jump overs

2 Hang Cleans

1 Shoulder to Overhead

Athlete 2 will then complete the same rep scheme.

Athletes will alternate full rounds completing as many rounds as possible in 10 minutes (Teammates cannot split reps or movements within rounds).

Video demo movement standards will be posted on this site ASAP

5 rounds of:

Each athlete performs:

20 Ft Alternating Dual KB Suitcase lunges

10 GHD sit ups

20 Ft Alternating Dual KB Suitcase lunges

then the team will complete

RX: 10 Bar Muscle ups

Intermediate: 20 Pull ups

Novice: 20 Ring Rows

Division weights/modifications:

RX: 70/53

Intermediate: 53/35, Half GHD

Novice: 35/25, Ab Mat Sit ups

Both athletes will begin behind the starting line. At 3,2,1, go...

Athlete 1 will complete a 20 foot walking lunge holding 2 Kettlebells in Suitcase format. Once both feet have passed the line, the athlete will then complete 10 GHD sit ups or modification. Finally the athlete will then perform another 20 foot walking lunge back to the starting line.

Athlete 2 will then proceed through the same prescribed work.

Both athletes will then move to the rig to perform the prescribed gymnastics movement, split as necessary (this will complete 1 round).

The workout is complete once the team has completed 5 rounds or as many reps as possible in 10 minutes.

Video demo movement standards posted on you tube channel, GHD demo attached.