CLIMB THE LADDER

WOD 2 – 12-MINUTE AMRAP

2 KB Swings (American)

2 Single Arm KB Snatches (Alternating)

2 Box Jumps

KB – Rx (53/35) Scaled (35/18)

Box - Rx (24/20) Scaled (20/16)

Notes:

1. An Athlete must complete two (2) reps of each movement. Only one athlete works at a time.

2. Athletes can switch at any time, but Athletes must finish a set of movements. For example, if Athlete A starts a set of KB Swings, that Athlete must finish the rep count for KB Swings and Athlete B can finish the same rep counts for KB Snatches.

3. With each round, two (2) reps are added to each movement. The rep count will go 2-4-6-8 etc.

Score is number of reps.

MOVEMENT STANDARDS

Kettlebell Swing Standards:

The kettlebell starts on the floor.

The athlete grabs the kettlebell with both hands, and hinges so the kettlebell passes behind the heels with the wrists touching the thighs.

There is no requirement for flexing the knees.

At the top of the swing, the kettlebell must be inverted fully (bell over the handle), centered over the feet with the hips and knees fully extended and arms straight.

The rep is credited when hips, knees, and arm are extended fully.

No Rep:

No full extension of hips, knees, and/or arms at the top of the swing.

Kettlebell is not inverted fully.

Kettlebell does not pass behind the knees.

Kettlebell Snatch Standards:

At the top, the kettlebell must come to full lockout overhead with the hips, knees, and working arm fully extended with the kettlebell directly over the middle of the body.

The kettlebell must “turn over” to rest on the back of the forearm.
The kettlebell must be taken directly overhead from the ground.

Athletes must alternate arms when completing the set of 12 reps.

Athletes must switch arms at the bottom of the snatch by placing the kettlebell on the ground.

The kettlebell must be controlled to the ground and set in an upright position before the athlete lets go of it.

The rep is credited when hips, knees, and arm are extended fully.

No Rep:

The athlete drops the kettlebell before it has settled on the ground.  

No full extension of hips, knees, and/or arms at the top of the snatch.

Box Jump Standards:

Athlete must start with both feet on the ground and face the side of the box.

Do NOT angle the box and jump or step up on the corner.

Only the feet may make contact with the box.

The rep is credited when both feet are on top of the box, hips and knees are fully extended with head and shoulders over the hips.

No Rep:

Using hands to push into the legs during the step-up is not allowed.

Not extending the hips fully at the top of the box is a no rep.

HOWDY PARTNER

WOD 3 – 12-Minute AMRAP

10 Synchronized Push Ups with a Clap

10 Partner Squats

10 Partner Push Presses

20 Partner Standing Twist Handoffs 

Barbell– Rx (135/95) Scaled (95/65)

Wall Ball – Rx (20/14) Scaled (14/10)

Notes:

1. Athletes complete 10 synchronized pushups clapping hands after each one.

2. Then, Athletes uses one bar to complete 10 Partner Squats. Partners face each other and hold the bar in their hands at their chest.

3. Next, both Athletes complete 10 Partner Push Press with the barbell while facing each other.

4. Finally, both athletes complete 20 standing Russian Twists. Standing back-to-back, Athletes will pass a wall ball around each other.

Score is number of rounds plus reps.

MOVEMENT STANDARDS

Synchronized Pushup with Clap Standards:

Athletes start at the top of the push up position facing each other.

Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
Athletes lower their bodies at the same time until their chests (nipple line or above) touch the floor.

Athletes push the body up at the same time until the elbows are locked out.

Athletes then clap hands.

No Rep:

Snaking or sagging the body.

Inability to clap between pushups.

Not touching the chest to the floor.

Not locking out the elbows at the top of the push up.

Partner Squat Standards:

Athletes use one bar, face each other, and hold the ends of the barbell at their chest.

Athletes begin squat at the same time.

The crease of the athletes’ hips must be below the top of the knees at the bottom.
The bar must remain at the athletes’ chest line.

The athletes then stand at the same time.

The rep is credited when the athletes’ hips and knees reach full extension

No Rep:

Athletes hips do not lower below the top of the knees.

Athletes do not extend fully at the top.

Partner Push Press Standards:

Athletes use one bar, face each other, and hold the ends of the barbell at their chest.

Athletes dip and drive with the legs to lift the bar overhead.

The hips and knees must remain straight until the weight is locked out overhead.

The rep is credited when arms, hips, and knees are fully extended, and the bar is over the body.

No Rep:

Re-dip of the legs is not allowed (i.e., a push jerk or split jerk).

Partner Standing Twist Handoff Standards:

Athletes stand back-to-back with one Athlete A holding a wall ball just above the waist.

Athlete A twists/turns to the side and hands the wall ball to Athlete B.

Athlete B grabs the wall ball and twists 180˚ and hands the wall ball back to Athlete A.

The rep is credited when Athlete A grabs the wall ball and brings it to the front.

Athletes may move the wall ball in either direction, but must continue in the same direction for each set of 20 reps.

No Rep:

Athletes drop the wall ball.

Athletes change the direction of the twist mid-set.

RED BALL

4 RFT

10-CAP

250 Meter Partner Run with Wall Ball

5 Bean Bag Tosses

Rx (20/14) Scaled (14/10)

Notes:

1. Athletes both run 250 meters while carrying one wall ball that is traded between the athletes. Each athlete must carry the ball for a part of each run, but the distance or amount of time each athlete carries the ball does not need to be equal.

2. Upon return, either Athlete must toss 5 bean bags towards a target. The Athlete not tossing must hold the wall ball.

3. There is a penalty of 5 Burpees for both Athletes for missing all 5 tosses. Penalty must be completed before next round begins.

4. Each team will get one point for each bean bag that hits the target.

Score is time.

First tie breaker is number of rounds completed.

Second tie breaker is points scored from Softball Toss.

MOVEMENT STANDARDS

Run with Wall Ball Standards:

Athletes must take off at the same time and arrive together.

Wall ball can be carried however the athlete wishes.

Athletes must each carry the wall ball for a part of each run.

No Rep:

Dropping or putting the wall ball down during the run. If this happens, both Athletes must return to where the wall ball was dropped and resume running.

Bean Bag Toss Standards

The bean bag must be tossed underhand.

Only one Athlete can toss the bean bags per round.

Athlete can only toss one bag at a time.

No Rep:

The bean bag does not go through the target.

The Athlete crosses the marked toss line.