Session 1 (with a clock from 00:00 to 30:00)

13-minute cap

27 cal row

27 DB hang squat clean thruster 

21 cal row

21 DB hang squat clean thruster 

15 cal row

15 DB hang squat clean thruster 

9 cal row 

9 DB hang squat clean thruster 

*partner 1 rows 27 cals and partner 2 does 27 DB then they switch and do 27 of the other movement. All the way until 9 is done.

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@13:00-16:00 on the clock

Partner 1 max rep back squats in 3 minutes 

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@16:00-19:00 on the clock 

Partner 2 max rep back squat in 3 minutes 

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@21:00 on the clock

9-minute cap

100 cal row

100 DB step-ups 

100 deadlifts 

*partners can work at the same time until completed or 9 minutes comes

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Details for Session 1:

Judges are not required but encouraged to be sure everyone is hitting the standard needed that will be listed below. 

For the duration of the 30 minutes, both partners and equipment have to stay in the frame of the camera and cannot leave during the filming. 

The rower must show the calories each time when someone starts and finishes the reps they are one. Reset rower every time someone gets on to start there row

DB hang squat clean thruster 

You must deadlift the DB to full extension before starting your rep. Then you can move to the clean and pass through a squat into a press overhead. Hip crease has to pass below parallel before taking the DB overhead. Overhead the arm will be locked out with the DB over the shoulder. The knees, hips and shoulders will be in line so everything is locked out to finish the rep. 

Partner 1 starts on the rower and completes there 27 cals while partner 2 completes there 27 reps of the DB hang squat clean thruster (you do not need to switch arms or alternate). Once both partners complete there 27 reps they switch movements and complete 27 reps. Both partners complete the reps on each movement until they are done or hit the time cap at 13 minutes. 

At 13 minutes on the clock the back squats start

Partner 1 works the full 3 minutes before partner 2 goes. 

The bar can be taken from the rig if you have one. 

To complete 1 rep your hip crease must pass below parallel and stand with knees in line with your hips and shoulders fully locked out. 

At 16 minutes on the clock partner 2 works for 3 minutes on there back squats

At 21 minutes on the clock both partners can work at the same time to complete the 100 cal row, 100 DB step-ups and 100 deadlifts. Only 1 rower, 1 box and DB and 1 deadlift bar can be set up. Work at the same time on different movements however your team wants

Step-ups

Hold the DB however you like but must be fully extended at the top of the box. Use whatever leg you want to step up to the box but both feet must be on the ground before stepping back up and both feet must be on top of the box. 

Deadlift

The plates must both hit the floor before starting to pull the bar up. Knees, hips and shoulders must be in the same line and fully locked out for the rep to count. 

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*RX weights for DB - 50/35 (1 DB)

*Masters weights for DB - 50/35 (1 DB)

*Scaled weights for DB - 35/20 (1 DB)

*Co-Ed teams are same weights for division. Males RX 50lbs and scaled 35lbs for scaled. Females RX 35lbs and scaled 20lbs. 

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Back squat and deadlift weights

RX 135/95

Masters 115/75

Scaled weights 95/65

Co-Ed teams male RX 135lbs and scaled 95lbs. Female RX 95lbs and scaled 65lbs

Co-Ed can use their own set up

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Box height

RX - 24/20"

Masters - 24/20"

Scaled - 20” for both divisions

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WeTime timers:

https://wetime.io/competitions/vetwod

Demo videos:

https://www.dropbox.com/sh/yn0ofe6rqjib051/AABQLyDnH3MSgVkw13CpAYb0a?dl=0

13 minute cap

27 cal row

27 DB hang squat clean thruster 

21 cal row

21 DB hang squat clean thruster 

15 cal row

15 DB hang squat clean thruster 

9 cal row 

9 DB hang squat clean thruster 

*partner 1 rows 27 cals and partner 2 does 27 DB then they switch and do 27 of the other movement. All the way until 9 is done.

SCORE:

The score is the amount of time that it takes to complete the workout. If the team gets time-capped, the score is 13:00 plus one second for every repetition no completed (i.e. if each partner had 3 reps each left of the round of 9 and 9, their score is 13:06).

With the clock from 13:00-16:00

Partner 1 max rep back squats

With the clock from 16:00-19:00 

Partner 2 max rep back squats

Score:

The score is the combined number of back squats completed.

21:00-30:00 on the clock

9 minute cap

100 cal row

100 DB step ups 

100 deadlifts

*partners can work at the same time until completed or 9 minutes comes

Score:

The score is the amount of time that it takes to complete the workout. If the team gets time-capped, the score is 9:00 plus one second for every repetition no completed (i.e. if the team had 50 deadlifts left when the got time-capped, then their score is 9:50)

Session 2

Partner 1

00:00-01:30 max effort unbroken pull-ups 

Partner 2

01:30-03:00 max effort unbroken pull-ups

Partner 1

03:00-04:30 max effort unbroken pull-ups

Partner 2

04:30-06:00 max effort unbroken pull-ups

@07:00 on clock

(23 min Time Cap)

150 DB snatch 50/35lbs (share 1, work 1, rest)

150 DU (each and at the same time)

150 DB push press (share 1, work 1, rest)

150 DU (each and at the same time)

150 DB bench 

*this is all single arm DB work

Co-Ed can use their own set up

Masters 50/35lbs

Scaled 35/20lbs

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* Judges are not required but encouraged to be sure everyone is hitting the standard needed that will be listed below. 

For the duration of the 30 minutes both partners and equipment have to stay in the frame of the camera and cannot leave during the filming. 

RX and masters standards for pull-ups

Dead hang, kipping or butterfly are allowed. The arms must be fully extended at the bottom with feet off of the ground. Any grip is allowed. At the top, the chin has to break the horizontal plane of the pull-up bar. 

Scaled standards are hand release pushups 

A straight body must maintained throughout the push-up. Pushups from the knees are not allowed. The elbows must be locked out at the top and the feet inside of shoulder width. At the bottom the chest must touch the floor and the hands lifted completely off. 

Partner 1 gets 90 seconds to perform a max set of unbroken pull-ups. You are allowed multiple sets in the 90 seconds but only your unbroken set will count (we will not add all sets together if they are broken up). Then partner 2 gets 90 seconds to do a max unbroken set. 

Then we will repeat 1 more of the same set at 3 on the clock with partner 1 going first followed by partner 2 in there allotted time. Your score will be your lowest scored unbroken set (partner 1 score + partner 2 score = your score for this event)

For the hand release push-up, you get the full 90 seconds to get as many reps as you can. Your scores will be your total reps added together. 

At 7 on the clock we have a for time workout or time capped at 30 on the clock (23 minute time cap for this workout). 

1 partner works and 1 partner rest on the dumbbell portion of the workout. Once you get to the jump rope portion you can work at the same time but both of you have to complete 150 reps (RX and masters double unders and scaled single unders - scaled must perform single unders to count). You cannot move to the next movement until both partners are done with the jump rope. 

DB snatch standard

The movement starts with the DB on the floor and finishes with the DB overhead. At the bottom of the rep, both heads must touch the floor. The DB must be lifted in 1 fluid motion overhead. You must alternate arms on the snatch (in this WOD, this is the only movement you must alternate). 

DB push press standard

You may get the dumbbell overhead in any way you choose. Strict press, push press, push jerk, split jerk are all allowed. The none working hand CANNOT come in contact with the body in any way. At the top of the rep, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the body. If a split jerk is being used, both feet must return and be in line under your body while the dumbbell is locked out. 

DB bench standard

Couple contact points we are looking for. A part of both feet must remain on the floor. The shoulders must both stay on the bench during the movement. The rep starts with the DB over the body and arm locked out. The dumbbell comes down with 1 head of the dumbbell touching the shoulder and pressing back up over the shoulder with your arm locked out. Switch arms whenever needed.

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WeTime timers:

https://wetime.io/competitions/vetwod

Demo videos:

https://www.dropbox.com/sh/yn0ofe6rqjib051/AABQLyDnH3MSgVkw13CpAYb0a?dl=0

With the clock from 00:00 to 06:00:

Partner 1

0-1:30 on clock max effort unbroken pull-ups 

Partner 2

1:30-3 max effort unbroken pull-ups

Partner 1

03:00-04:30 max effort unbroken pull-ups

Partner 2

04:30-06:00 max effort unbroken pull-ups

Score:

Combined LOWEST set of unbroken pull-ups

07:00 to 30:00 on the clock

For time (23 min Time Cap):

150 DB snatch 50/35 (share 1, work 1, rest)

150 DU (each partner at the same time)

150 DB push press (share 1 work 1 rest

150 DU (each same time)

150 DB bench 

*this is all single arm DB work

SCORE

The amount of time that it takes the team to complete the work, or add 1 second for every repetition not completed (i.e. if 50 DB bench press are left when the time cap is reached, your score is 23:50)

SESSION 3 (WITH A CLOCK FROM 00:00 TO 29:00)

Synchro work 

5-minute EMOM

7 wall ball + 7 burpee to plate 

Into (if you make it through 5 minutes you earn another 5 minutes)

5-minute EMOM 

8 wall ball + 8 burpee to plate 

Into (if you make it through 5 minutes you earn another 5 minutes)

5-minute EMOM

9 wall ball + 9 burpee to plate 

Into (if you make it through 5 minutes you earn another 5 minutes)

5-minute EMOM

10 wall ball + 10 burpee to plate 

*tiebreaker, if you make it all the way through the 20 minutes, is the time it takes you on last round

*All use 45lbs BUMPER plate for the burpees

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@23:00 on the clock

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6-minute AMRAP 

*you go I go 1 full round

6 T2B 

6 box overs

Details of the session 

Judges are not required but encouraged to be sure everyone is hitting the standard needed that will be listed below. 

For the duration of the 29 minutes both partners and equipment have to stay in the frame of the camera and cannot leave during the filming. 

Wall balls

Start with the medicine ball in the front rack position and squat until the hip crease is below the knee. Squat clean is allowed as long as the ball started from the floor. The rep is counted when the center of the ball hits the target at the height or above the height. 

Burpee

You can be facing or sideways to the plate for the burpee. You can step up or down into the burpee but RX and masters teams have to jump onto the plate. Scaled athletes can step on the plate. Chest and thighs must touch the ground at the bottom of the burpee before standing up and onto the plate with both feet.

Synchronized wall balls

The bottom of the squat and when the ball hits the wall at the same time for the rep to count (again having a judge for this workout will benefit you to make sure you are getting credit for the rep)

Synchronized burpee to plate

You both must be at the bottom of the burpee with chest and thighs touching the ground at the same time and standing both feet on the plate at the same time for the rep to count

Toes to bar (or knee raises for scaled)

The rep starts by hanging from the rig with arms extended. Heels must start behind the bar. The rep counts when both feet come in contact with the bar at the same time, between your hands, and any part of the feet may make contact with the bar. Knee raises start the same but end with the knees coming ABOVE your hip crease. Again, knees above hip crease at the top of the knee raises for the rep to count

Box overs

RX and masters must have a 2 footed take off for box overs and scaled athletes can step over the box. RX and masters athletes can jump all the way over the box or land on the box with both feet and step off or jump off the other side for the rep to count. Scaled athletes you can step up to the box as both feet touch the top at the same time before getting off of the box for the rep to count. In all divisions, you cannot touch the box with your hands or arms.

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Weights/heights:

RX - 20/14lbs and 10/9ft target

Masters - 20/14lbs and 10/9ft target

Scaled - 20/10lbs and 9/8ft target

RX/masters - 24/20" box

Scaled - all 20” box

*45lbs BUMPER plate for the burpees

Co-Ed can use their own set up

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WeTime timers:

https://wetime.io/competitions/vetwod

Demo videos:

https://www.dropbox.com/sh/yn0ofe6rqjib051/AABQLyDnH3MSgVkw13CpAYb0a?dl=0

Synchro work 

5 minute EMOM

7 wall ball + 7 burpee to plate 

Into (if you make it through 5 minutes you earn another 5 minutes

5 minute EMOM 

8 wall ball + 8 burpee to plate 

Into (if you make it through 5 minutes you earn another 5 minutes

5 minute EMOM

9 wall ball + 9 burpee to plate 

Into (if you make it through 5 minutes you earn another 5 minutes

5 minute EMOM

10 wall ball + 10 burpee to plate 

*tiebreaker if you make it all the way through the 20 minutes is the time it takes you on last round

SCORE:

The score is the total combined repetitions completed.

6 minute AMRAP

*you go I go 1 full round

6 T2B 

6 box overs

Score:

The total combined repetitions completed in the six minute window.