Honey Badger Games 2022

4 Rounds for Time
10-minute time cap

• 20 Toes-Above-Hips
• 30 Wall Balls
• 15 Synchro Plate Hop Burpees

One athlete will begin the toes-above-hips, switching with partner as desired. After all 20 reps are done, one athlete will start the wall balls while the other athlete rests. Athletes may switch out whenever they want with one athlete working and the other athlete resting until all of the toes-above-hips and wall balls are completed. Team will then move to the synchro burpees to plate. Both athletes must have their chest to the floor at the same time and be on top of the plate at the same time for the rep to count. A hop onto the plate is required, however this does not need to be one movement from the bottom of the burpee. Then they will begin the next round.

Score is time completed. If all work is not completed by the 10:00 time cap, add :01 for every rep not completed.

WOD 3 STANDARDS

Toes-Above-Hips - The first rep begins with the athlete in a full hang with the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the toes of both feet must rise above the hip crease. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. An overhand, underhand, or mixed-grip are permitted. 

Knees-Above-Hips (Novice / Masters Division) - The first rep must begin with both partners in a full hang the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the knees of both feet of both partners must rise above the hip crease. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. An overhand, underhand, or mixed-grip are permitted. Synchro in counted when both athletes have their knees above their hips at the same time.

Wall Balls - Ball starts on the ground. Athlete picks it up to upright, full hip extension position with ball in front-rack position. Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground the Athlete must reposition to upright, hips extended, front-rack position before squatting for next rep. The ball must be on the ground at a complete stop for athletes to switch. Allowing the ball to drop from the target to the ground will result in a no rep. An air ball, where the ball gets high enough but does not make contact with the ground, is a no rep.

Plate Hop Burpees - Movement begins with bumper plates flat on the floor in front of each athlete with both athletes standing upright. The burpee is standard, requiring the athletes to touch the chest to the floor, push up, draw feet back together. At the top the athletes must jump enough so some part of both feet, of both partners at the same time, are on top of the plate (the top edge of the plate is fine). Athletes do not have to stand fully upright, however care needs to be taken that both athletes are on top of the plate at the same time. A successful rep will have athletes synchro'd in 2 positions - at the bottom with chest to the floor and again at the top on the plate. 

Wall Ball Variations:
   M - 20# to 10' Target
   F - 14# to 9' Target

Plate Hop Burpee Variations:
   M hop onto a 45# plate
   F hop onto a 25# plate

12' AMRAP, DONE LEAP FROG STYLE:

• 20 Box Jump Overs (24"/20")
• 20 Plate Ground-to-Overhead (45#/25#)
• 20 Sit-ups

At 3-2-1 Go! Athlete 1 will start with Box Overs. Once Athlete 1 completes all box overs, Athlete 2 completes plate ground-to-overhead. Once Athlete 2 completes all ground-to-overhead, Athlete 1 completes all sit-ups. Athletes continue to rotate movements for 12 minutes.

Score is reps completed.

WOD 1 STANDARDS

Box Over - Athletes start by standing with two feet on the floor. Intermediate Athletes must jump on top of the box with both feet landing on top of the box at the same time. Novice Athletes may jump up or step up to get both feet on top of the box. Both feet must be on top of the box before jumping or stepping down on the opposite side. Athletes do not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting. No part of the Athlete's body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. The dismount must be on the opposite side of the box.

Plate Ground-to-Overhead - Plate will start flat on the ground. Athlete will pick up the plate with two hands, having one hand on each side of the plate and stand fully upright. Athlete will then tap one edge of the plate to the ground and then bring it overhead in one motion. The movement is completed when the plate is directly overhead with arms, hips and knees fully locked out.

Sit-Ups - Sit-ups begin with the athlete lying on their back, feet on the floor any distance below the buttocks (butterfly position is fine) but not anchored and the hands touching the floor above the head. The athlete then curls up until the hands touch the TOES (not the mid foot). The feet cannot leave the floor at any time during any part of the sit-up. An AbMat is allowed but not required. If used, the AbMat must be positioned at the lumbar spine.

Box Variations:
   Intermediates: M-24” / F-20”
   Novice: M-20” / F-16”

Plate Variations:
   Intermediates: M-45# / F-25#
   Novice: M-25# / F-10#

Teams have 4' to accumulate as many Echo bike calories as possible. They will share one bike and switch out whenever they want. Judge will note calories at exactly the 4' mark.

This is a floater workout, which means teams just need to get it done before the start of the last workout, exactly when is at each team's discretion (note only 1 team can go at a time). 

The workout starts with 2 minutes to warm up to declared weight. At the 3' mark, teammates will alternate working for 1 minute each to accumulate as many cleans as possible in 6 minutes (so 3 rounds of work each). Each athlete will lift for 3 minutes and rest for 3 minutes during the 6 minutes.

Workout begins with an empty barbell. Teams have 2 minutes to load the barbell and warm up. At the end of the warmup teams should have their bar loaded to the desired weight and have declared that weight to their judge. At the start of minute 3, the teammates will alternate 1 minute rounds accumulating as many cleans as possible, for a total of 6 minutes.

Score is total weight lifted by the team during the 6 minutes. Strategy will be key - do you lift a lighter barbell and get more reps, or go heavier and hope to put up a bigger number with fewer reps? 

 
WOD 2 STANDARDS

Clean - The barbell begins on the ground. Athlete may use any style of clean, except for hang clean. Muscle clean, power clean, squat clean, and split clean are all permitted. The repetition is completed when the Athlete has the barbell in front rack, elbows are in front of the barbell, hips and knees are fully extended, and feet are under hips. Dropping the barbell from the shoulders will result in a no rep.