Friendly Fire

"CLEANNING FRENZY"

MAX REPS: 09 MIN CAP

1 MIN MAX REP / 1 MIN REST PER STATION

RX 

60/45KG

70/50KG

80/55KG

90/60KG

100/65KG

SCALED 

40/30 KG 

50/35KG

60/40KG

70/45KG

80/50KG

Flow

Share however you like, 1..2..3 Go. Complete as many cleans as your team can within one minute. During your one minute rest walk to the next set of barbells. Repeat until you finish the clean ladder.

Rules 

Split however you like with your partner. If one member cannot lift the bar, you can still progress to the next lot of barbells. There is NO elimination, if both partners cannot complete their lifts remain in your lane. You cannot leave.

You can complete this wod with either Power Cleans or Squat Cleans.  

Same sex teams will have ONE BAR, partners cannot attempt the next lift until the bar is completly 'settled' on the floor (no bounce)

Mixed sex teams will have two bars, however a lift cannot be attempted until the other bar is settled on the ground. 

POWER CLEANS- the power clean starts from the floor, as the bar comes up onto the shoulders,  the elbows must pass in front of the barbell. The rep is finished when the kness and hips are locked out and the elbows infront of the bar. The squat or catch postion cannot be below parallel. Touch and go is permitted, the bar cannot bounce.

SQUAT CLEANS- the power clean starts from the floor, as the bar comes up onto the shoulders, with your catching position being hips below parallel to the knees.  Standing up the elbows must pass in front of the barbell. The rep is finished when the kness and hips are locked out and the elbows infront of the bar. Touch and go is permitted, the bar cannot bounce.

"FOLLOW THE LEADER"

RX

FOR TIME, 12 MIN CAP

2, 4, 6, 8, 10, 12, 14, 16

Chest to Bar

Hand Stand Push Up

Power Clean 50/35kg

SCALED 

FOR TIME, 12 MIN CAP

2, 4, 6, 8, 10, 12, 14

 Jumping Pull Up

Wall Walk

Power Clean 40/25kg

FLOW

3.2.1..Go.

Partner 1 completes one chest to bar, Partner 2 completes one chest to bar.

Partner 1 completes one handstand push up, Partner 2 completes one hand stand push up 

Partner 1 completes one power clean, Partner 2 completes one power clean.

Then the rep scheme increases, with Partner two following in a "follow the leader" format.

Partner 1 completes two chest to bar, Partner 2 completes two chest to bar.

Paretner 1 completes two hand stand push ups, Partner 2 completes two hand stand push ups.

Partner 1 completes two power cleans, Partner 2 completes two power cleans.

Continueing on untill they reach the final amount per movement or untill the time cap is called.

The format is the same for scaled just a diffrent amount of reps and movements. 

Rules

POWER CLEANS- the power clean starts from the floor, as the bar comes up onto the shoulders,  the elbows must pass in front of the barbell. The rep is finished when the kness and hips are locked out and the eblows infront of the bar. The squat or catch postion cannot be below parallel. Touch and go is permitted, the bar cannot bounce.

HAND STAND PUSH UP- the rep begins with the arms locked out and heels onthe wall, beginning the rep the head goes onto the floor, a kipping movement or strict can be used to complete the rep. The rep is completed with elbows and knees locked out and heels on the wall. 

A foam mat can be used for underneath the head however no ab mats. 

CHEST TO BAR-The athlete must start each rep with their arms fully extended and their feet off the ground.Any style of pull-up or grip is permitted as long as the other requirements are met.The rep is counted when the athlete’s chest clearly comes into contact with the bar below the collarbone.

Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not

JUMPING PULL UP- The pull-up bar should be at least 15 cm above the top of the head when the athlete is standing tall. use plate to adjust to your required height.At the start of each rep, the athlete’s arms must be fully extended.Any style of pull-up or grip is permitted as long as the requirements are met.The rep is counted when the athlete’s chin breaks the horizontal plane of the bar.

Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not

WALL WALK- the scaled wall walk will be a single line taped 139 cm from the wall, the rep begins with the athlete lying down on the ground with chest, thighs, hands and feet touching the ground. Both hands must be over the line not touching.

Both hands must remain over the line untill the feet are on the wall.

The athlete will walk in untill both hands are over the line, NOT TOUCHING the line. 

On the descent the feet must remain on the wall untill both hands are back over the line, not touchng the line. rep is completed once the chest, thighs, hands and feet are on the ground.

"Heart Break Hill"

4 X 800m Relay Run

Flow 

Teammates stand at the start line, Partner 1 goes first. Running the marked path, they complete one of the 800m runs.

Coming back Partner 1 tags Partner 2, Partner 2 completes the same path.

The third and fourth rounds of 800m is completed in the opposet direction. Both teammates will complete the run in the opposet direction. Tagging each other before they start their run.

Please not this is as close as we can guess for distance, on the day we may have to shortern or extend it slightly depending on weather and terrain. 

"SURPRISE BITCHES"

AMRAP 1 min and 30 sec

Max Cals on the echo bike.

Flow

One, two, three .. go,  teams will work together to get as many calories on the echo bike as possible in 1min aqnd 30 seconds

Rules

Calories are counted from the end of the clock. Go hard the whole way through, each team member must work for 45 sec each. IT MUST BE SHARED EQUALLY 

"We Will... We Will... SYNCHRO"

RX

FOR TIME: 12 min cap

10 Synchro Burpees Over worm

10 Synchro Worm Thruster

Move the worm to the next marked location

10 Synchro Burpees Over worm

10 Synchro Worm Thruster

Move the worm to the next marked location

10 Synchro Burpees Over worm

10 Synchro Worm Thruster

Move the worm to the next marked location, then drop

Sprint to the Finish Line

SCALED

FOR TIME: 12 min cap

5 Synchro Burpees Step Over worm

5 Synchro Worm Thruster

Move the worm to the next marked location

5 Synchro Burpees Step Over worm

5 Synchro Worm Thruster

Move the worm to the next marked location

5 Synchro Burpees Step Over worm

5 Synchro Worm Thruster

Move the worm to the next markd location, then drop

Sprint to the Finish Line

FLOW

One, two, three ..Go. Both partners begin with synchro burppees over worm, follwed by worm thrusters. Once completed the team must work together to move it to the next marked location, up the hill. Continuing through the workout the athetes will work together to complete all movements synchronised. Once finished they will run to the finish line on top of the hill, crossing the line for their clock to finish,when the last teammate crosses the line the timer will stop.  

Rules / Standards

Burppes Over Worm - Both team members must have their chest and thighs touching the ground the same time. Once standing they must jump at the same time with both feet clearing the floor, how they land does not matter. You do not need to be fully extended to jump over the worm. One rep is counted once they have jumped over the worm. 

If a no rep is called they must complete the burppee and jump over the worm again. 

Scaled Burppes Over Worm - both team members must have their chest and thighs touching the ground the same time. Once standing they must step over at the same time with both feet on the other side of their worm simultansly, how they land does not matter. You do not need to be fully extended to get over worm. One rep is counted once they have gotten over the worm. 

If a no rep is called they must complete the burppee and step over the worm again. 

Worm Thrusters - Cleanning the worm onto the your shoulders you will then complete thrusters in a complete movemnet. The thruster will start standing with hips and knees locked out, completing a squat to below paralelle. The squat is complete standing back up, locking out again. And then alternating shoulder placement of the worm.  Arms stay locked out. There is no re-dip for the thruster, It is a complete fluid movement from squat to overhead to opposite shoulder.

Worm Walk - Both teammates must move the wrom together moving the worm up to the next marked area. How it is done dosent matter, so long as both members are holding the worm.

"Wheelies for Lifffeee!"

AMRAP 3 mins

Max tyre flips.

Flow

One, two, three .. go,  teams will work together to flip the tire as many times as possible in 3 minutes.

Rules

Both partners work together or one at a time to flip the tyre. After each flip it must come to a stop on the ground before the next flip. The tyre must stay within the alloated space, a no rep will occure if it goes outside the boundary. Any bodypart can be used to flip the tyre.

A rep is counted from when the tyre is lifted up off the ground and then fliped over landing on the other side within the boundary.

"Row Row Row Your Snatch"

FOR TIME : 10 MIN CAP

PART A

20 Calorie Row

20 Single DB ALT Snatch (SC 15/10kg RX 22.5/15kg)

20 Calorie Row 

25 Single DB ALT Snatch (SC 15/10kg RX 22.5/15kg)

20 Calorie Row 

30 Single DB ALT Snatch (sc 15/10kg RX 22.5/15kg)

PART B

In remainging time complete MAX CALS on rower, shared between both partners.

Flow

Share however you like, Starting on the rower 1..2..3 Go. Begin the Cal row, once all 20 calories are completed you can begin Snatches. Continue to move through the Row and Snatches untill you have completed Part A. 

Once Part A is complete both partners will row for max calories in the remaining time. The rower must begin on zero calroies, with the resseting of the machine to be done by the team members. 

Score is max calories once the time ends.

Rules 

Split however you like with your partner, but both partners must complete the workout and attempt both rowing and snatches. 

Both partners must share the remaining max cals, for example on the mix teams the males cannot complete all max calories. Shared as evenly as possible with the final call coming from the judge. 

ROW

Starting, the machine can be on and ready, waiting till 1...2...3 GO pick up the row handles.

Calories cannot be accumulated together, any partner may reset the machine however no judge can touch the machine. Once the final snatch is completed  Partner two can pick up the row handle, (completed means final lockout overhead of dumbbell, not dumbbell on the ground). 

Calories are completed once the screen displays 20 Calories. Partner 1 rowing can tell Parner 2 once cals are completed, however if not completed partner 2 must put the Dumbbell down and any snatches completed are a no rep. 

SNATCHES

One dumbell head will touch the ground starting the rep. The rep is completed once the dumbell is overhead in a locked out postion with the shoulder, elbow, hips and knees 'locked out'. Next rep starts from the dumbbell swapping hands however you like and touching the dumbbell head on the ground.

The dumbbell cannot come to the shoulder and then be 'push pressed' overhead. Must be a fluid movement.

A swing can be incorperatted with the snatch movement. 

If a NO REP occurs the next rep must begin again from the ground with one dumbbell head touching the ground.