Independence Games VII

4 mins to establish

8 rep max front squat

*Each partner will have a separate barbell in the rack to complete their 8 reps.

2 mins each partner 

10pts- Bar or Ring Muscle Ups

5pts- Chest to bar pull ups

3pts- pull ups

1pt- ring rows

Each partner will pick one movement and complete as many reps as possible.  Once a movement is chosen, the athlete must stick with the same movement the entire 2 minutes.  Partners do not have to complete the same movement. 

Ex: P1 completes 10 BMU= 100pts

P2 completes 20 C2B= 100pts

Team= 200pts

2 min max reps Shoulder to Overhead (STOH)

M/F, M/M, F/F 115/85

Masters & Teens 95/65

Immediately into

2 min max reps synchro bar facing burpees

Each team will have 2 barbells, at 3,2,1 both partners will pick up the barbell. One partner must be holding the barbell in the front rack for the other partner's reps to count. No reps will be counted while the resting partner’s barbell is on the ground.  Bar may travel from the front rack to overhead as desired (strict press, push press, push jerk or split jerk).  Only one partner may complete the reps of STOH while the other holds in the front rack. Switch as you wish on the STOH reps. Once the burpees begin, both partners will complete as many synchro bar facing burpees in 2 minutes.  Partners will choose one barbell to complete the burpees. Partners will synchro at the bottom of the burpee with both chests touching the ground at the same time.   A two footed take off will not be required to move the other side of the bar, any jump or step will be considered RX.

100yd hi-low push ( 5 lengths) 

M/F, M/M, F/F 250/160 Sled

Masters & Teens 200/110 Sled

Max cals ski erg in remaining time of 4 mins after sled push is complete

A minimum of 20 yds (1 length of turf) must be completed before switching on the sled push. Switching on the ski erg is allowed at any increment. 

At 3,2,1 GO both partners will start in the sand, partner 1 will run 50 m down around the barrel and 50m back, tag hands with partner 2 who will complete 50m run down around the barrel and 50m back.  Once both partners have completed 10 total 100m sprints, they will jog together 50m to the barrel and begin carrying it back to the gym.

Once both partners have completed 10 total 100m sprints, they will immediately begin part 2 by running together 50m to the sandbag and begin carrying it 400m back to the gym.  Both partners must have one hand on the sandbag and the sandbag  must be carried, not dragged.  Once the sandbag and both partners have crossed the 400m line, both will begin working on the C2 bike erg and rower at the same time accumulating as many calories as possible.  Partners may switch machines at any time.  The sandbag carry back to the gym is a buy in, total calories by both teamates in remaining time of 20 mins is the score for WOD1B.  Placing in WOD 1A & 1B will be combined to determine final placing in WOD 1. 

8 Min AMRAP

5 Deadlifts  

10 TTB or 20 AbMat sit ups

15 D Ball squats 

At 3,2,1 GO Partner 1 will complete 5 deadlifts, once they slap hands Partner 2 will complete 10 TTB or 20 AbMat sit ups (both movements are Rx, once you choose one you must stick with that movement the remainder of the workout). Partner 1 will complete 15 D ball squats,D balls for the squats may be held in any position.  Partners will continue to slap hands and switch every other movement until the 8 mins is over. 

Deadlift

M/F, M/M, F/F  225/155

Masters & Teens 205/125

D Ball

M/F, M/M, F/F  DBall M-100#  Dball F-70#

Masters & Teens DBall M-70#  DBall F- 40#

12 min E3MOM 24/20 cals echo

Max reps GTOH in remaining time of 3 mins

*switch partner as you wish

M/F, M/M, F/F  115/85

Masters & Teens 95/95

Mixed teams will complete 20 cals each round

At 3,2,1 GO One Partner 1 will begin their calories on the Echo Bike while Partner 2 rests, switching as you wish until 24/20 calories are completed on the echo bike.  In the remaining time of 3 mins partners will complete as many reps as possible of Ground to Overhead (Clean and jerk or Snatch).  Score will be the total number of GTOH accumulated.  Partners may switch reps of GTOH anyway. Partners do not have to complete the GTOH in the same manner, one partner may snatch one may C &J.