WOD-O-WEEN 2023

RX:

10min AMRAP: 

30 Cal Echo Bike

15 Toes to Bar

20 Synchro Alt DB Snatch 60/40lbs

5 Bar Muscle Ups

INTERMEDIATE:

10min AMRAP: 

30 Cal Echo Bike

15 Toes to Shoulder 

20 Synchro Alt DB Snatch 50/35lbs

10 Chest to Bar Pull Ups

SCALED:

10min AMRAP: 

20 Cal Echo Bike

15 Knees to Chest 

20 Synchro Alt DB Snatch 30/20lbs

15 Ring Row

Movement Standards:

ECHO BIKE

*switch in and out as you choose to get the cals done

TOES TO BAR

*split reps as you choose

*both feet must make contact with bar at same time between your hands

TOES TO SHOULDER

*split reps as you choose

*both feet must be clearly above your hip height at same time 

KNEES TO CHEST

*split reps as you choose

*both knees must be clearly above your hip height at same time

SYNCHRO DB SNATCH:

*BOTH heads of each DB touch the floor and lockout overhead at same time as your partner 

BAR MUSCLE UPS

*split reps as you choose

*at least one athlete is required to perform the movement

*feet must remain lower than the bar

*glide kips are NOT allowed

CHEST TO BARS

*split reps as you choose

*at least one athlete is required to perform the movement

*chest must clearly make contact with the bar below the collar bone

*any style grip/kip is acceptable 

RING ROWS

*split reps as you choose

*at least one athlete is required to perform the movement

*chest must clearly touch the rings at the top of the rep

*feet must be clearly over the designated line marked on the floor to perform the reps

RX

10min AMRAP

4-8-12-16.....

Synchro Single Arm Overhead Reverse Lunges 53/35lbs

Box Jump Overs 24/20"

*80 Double Unders after each round

Intermediate

10min AMRAP

4-8-12-16.......

Synchro Single Arm Overhead Reverse Lunges 53/35lbs

Box Jump Overs 24/20"

*50 Double Unders after each round 

Scaled

10min AMRAP

4-8-12-16.....

Synchro Single Arm Overhead Reverse Lunges 53/26lbs

Box Step Overs 24/20"

*80 Single Unders after each round 

SYNCHRO SINGLE ARM OVERHEAD REVERSE LUNGES

*rep starts standing tall with your partner and kb overhead (no designated arm)

*rep is credited when both athletes touch their knee at the same time and stand up at the top of the rep at the same time synchronized

*kb can get overhead however you choose (snatch, c&j, two hands..) but only one arm may be supporting the weight overhead at a time

*must perform a REVERSE LUNGE stepping backwards! 

BOX JUMP OVERS:

*rep is credited when both feet land on top of the box and both feet come off on the opposite side

*clearing the box is not allowed

*athletes may split the box jump over work however they choose but must flip the box when switching athletes

DOUBLE UNDERS:

*reps are counted when the rope passes under your body twice in one rep

*you may split the double unders however you choose with your partner

SINGLE UNDERS:

*reps are counted when the rope passes under your body once in one rep

*you may split the single unders however you choose with your partner 

RX

2 Rounds Total: (You go, I Go)

24/18 Cal Row

12 Lateral Burpee Over Rower

400m Run

Intermediate

2 Rounds Total: (You go, I Go)

20/16 Cal Row

10 Lateral Burpee Over Rower

400m Run

Scaled

2 Rounds Total: (You go, I Go)

16/12 Cal Row

8 Lateral Burpee Over Rower

400m Run

ROW:

*monitor will be reset

*need to be on rower until total cals hit 

*athlete two is allowed to be sitting on rower waiting

*cannot touch handles until go or tag

LATERAL BURPEE OVER ROWER

*step overs/jump over are both allowed

*chest touches floor like standard burpee

*do not have to stand all the way up

*face the direction of travel

RUN

*one lap around the building

*athletes must touch their partner on the rower 

[RX]

For Time:

80 Wallballs 20/14lbs

-then-

2 Rounds

20 Synchro Hang Power Cleans 135/95lbs

10 Wall Walks 

[Intermediate]

For Time:

60 Wallballs 20/14lbs

-then-

2 Rounds

20 Synchro Hang Power Cleans 105/75lbs

10 Wall Walks 

[Scaled]

For Time:

60 Wallballs 14/10lbs

-then-

2 Rounds

20 Synchro Hang Power Cleans 75/55lbs

10 Wall Walks

WALLBALLS

*start each rep with a squat and then hit your designated target, Men to a 10' Target, Women to an 9' Target

*all squats must be below parallel all throws need to hit the wall

*the ball must be at a dead stop on the ground when picking it up

*you may split with partner however you chooose

SYNCHRO HANG POWER CLEANS

*barbell starts with a deadlift to the hang position before beginning the movement

*both athletes must complete the synchro movement by the barbell resting on their shoulders at the same time at the top of the rep with knees and hips fully locked out

*at the bottom of the hang clean the arms must be straight

WALL WALKS:

*you may split with partner however you choose 

*for RX and Intermediate hands must start on the front line and walk your hands back to touch the line 10" from the wall and return to the front line

*for Scaled hands must start with both hands clearly in front of the start line and get both hands completely over the line and back to perform a good rep

*you may not move your hands at the beginning of the rep until both feet are on the wall!