Warrior Affiliate League - "Three Amigos" 3-person Team competition

WORKOUT 1 – “GRACIE-BELL MEETS YOGI“ 

PART A - FIND A HEAVY 1-REP MAX  BEAR COMPLEX:

-----------  2 MINUTE TRANSITION --------------

PART B - "GRACIE BELL" (Time cap: 6 minutes)

E1.  “GRACE” – FOR TIME: 40 Clean + Jerks 
ADV  M 155#/F 105#| INT M 135#/ F 85# | W FUN 75#
-       then, immediately perform -
E2.  “ISABEL” – FOR TIME: 40 snatches 
ADV M 135#/ F 85# | INT M 115#/ F 65# |W FUN 55#

 Workout Description:

There will be a 2-minute transition at the completion of PART A to pre-load barbells prior to the start of PART B.

PART B - On 3-2-1..Go! A1 will enter GRID while A2 and A3 wait at the designated area. Team will perform 40 Clean and Jerks. Once the 40th C+J is completed, team will then perform 40 Snatches at a lighter weight load. Only one athlete may work at one time. Athletes may switch at any time during the workout. Only team members may perform any weight changes required. WOD 1 has two separate scores: E1 – Fastest time to complete 40 C+J, and E2- Time to complete 40 snatches. If total reps are not completed within time cap, 1-second per each rep missed will be add to team’s final time. Time cap: 6 minutes.

WORKOUT 1 – “GRACIE-BELL MEETS YOGI“ 

-----------  2 MINUTE TRANSITION --------------

PART B - "GRACIE BELL" (Time cap: 6 minutes)

E1.  “GRACE” – FOR TIME: 40 Clean + Jerks 
ADV  M 155#/F 105#| INT M 135#/ F 85# | W FUN 75#
-       then, immediately perform -
E2.  “ISABEL” – FOR TIME: 40 snatches 
ADV M 135#/ F 85# | INT M 115#/ F 65# |W FUN 55#

 Workout Description:

There will be a 2-minute transition at the completion of PART A to pre-load barbells prior to the start of PART B.

PART B - On 3-2-1..Go! A1 will enter GRID while A2 and A3 wait at the designated area. Team will perform 40 Clean and Jerks. Once the 40th C+J is completed, team will then perform 40 Snatches at a lighter weight load. Only one athlete may work at one time. Athletes may switch at any time during the workout. Only team members may perform any weight changes required. WOD 1 has two separate scores: E1 – Fastest time to complete 40 C+J, and E2- Time to complete 40 snatches. If total reps are not completed within time cap, 1-second per each rep missed will be add to team’s final time. Time cap: 6 minutes.

WORKOUT 1 – “GRACIE-BELL MEETS YOGI“ [14 minute running clock]

PART A - E3.  “YOGI BERRA” (Time cap: 6 minutes) 

FIND A HEAVY 1-REP MAX BEAR COMPLEX of

1 CLEAN + 1 FRONT SQUAT +1 SHOULDER 2 OVERHEAD + 1 BACK SQUAT

Score is sum of heaviest lift successfully performed by each athlete (A1+A2+A3=score)

---------------  2 MINUTE TRANSITION  ---------------

PART B - "GRACIE BELL" (Time cap: 6 minutes)

E1.  “GRACE” – FOR TIME: 40 Clean + Jerks 
-       then, immediately perform -

E2.  “ISABEL” – FOR TIME: 40 snatches 

C+J - ADV  M 155#/F 105#| INT M 135#/ F 85# | W FUN 75#
SNATCH - ADV M 135#/ F 85# | INT M 115#/ F 65# |W FUN 55#

 Workout Description:

PART A – On 3-2-1..Go! Each athlete will perform a heavy 1-Rep Bear Complex. A Bear Complex = 1 Clean + 1 Front Squat + 1 S2OH + 1 Back Squat. Athlete may pause at any point during at any segment of the complex as long as the barbell does NOT touch the ground until the entire complex is completed. Athletes may assist to load barbell. Only 1 athlete may work at one time. Athletes may switch at any time.  A power clean or squat clean to a thruster will be accepted. S2OH can either be a strict press, push press, or power jerk [Split Jerk will NOT be allowed].  Score is the sum of the heaviest successful lift perform by each athlete. Time cap: 6 minutes.

There will be a 2-minute transition to pre-load barbells prior to the start of PART B.

PART B - On 3-2-1..Go! A1 will enter GRID while A2 and A3 wait at the designated area. Team will perform 40 Clean and Jerks. Once the 40th C+J is completed, team will then perform 40 Snatches at a lighter weight load. Only one athlete may work at one time. Athletes may switch at any time during the workout. Only team members may perform any weight changes required. WOD 1 has two separate scores: E1 – Fastest time to complete 40 C+J, and E2- Time to complete 40 snatches. If total reps are not completed within time cap, 1-second per each rep missed will be add to team’s final time. Time cap: 6 minutes.

WORKOUT 2 – “FATTY ACID” 
PART A - For time: 50 Axle Bar Thrusters

ADV M 35s|F 25s, INT M 25s|F 15s,  W FUN 10s

PART B - with remaining time, perform max reps Wall Walks

Time cap: 6 minutes

Workout Description: On 3-2-1..Go! Team will perform 50 thrusters. Once 50th thruster is performed, time will be recorded.  With remaining time, team will then perform as many wall walks as possible. One athlete may work at one time. Athletes are able switch at any time. This workout has two separate scores (E4) fastest time to perform thrusters, and (E5) Max Wall walks. Time cap: 6 minutes.
 
Wall Walk Standards [ADV/INT] –
·      Every rep begins and ends with the athlete lying down, legs extended, with chest and thighs and feet touching the ground.
·      At start and finish of each rep, both hands must touch the first tape line (M-57” from wall/ F 50” from wall).
·      At the top of the movement, both hands must be touching the second tape 17” mark from the wall, before the athlete can descend.  Any part of hand may touch tape.
·      The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet are touching the ground.
·      Both feet must touch the ground before starting the next repetition.
Wall Walk Standards [FUN]
·      Every rep begins and ends with the athlete lying down, legs extended, with chest and thighs and feet touching the ground.
·      Modified Wall Walk – athlete will move feet up wall, and hands for tape completely, then may return hands back onto first tape mark. FUN division on does not need to touch 2nd tape mark, must only remove hands from first tape, while feet are on wall. Feet may return to ground, once athlete’s hand return touch of the first tape mark from initial walk.
·      The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet are touching the ground.
·      Both feet must touch the ground before starting the next repetition.
 

WORKOUT 2 – “FATTY ACID” 

PART A - For time: 50 Axle Bar Thrusters

ADV M 35s|F 25s, INT M 25s|F 15s,  W FUN 10s

PART B - with remaining time, perform max reps Wall Walks

Time cap: 6 minutes

Workout Description: On 3-2-1..Go! Team will perform 50 thrusters. Once 50th thruster is performed, time will be recorded.  With remaining time, team will then perform as many wall walks as possible. One athlete may work at one time. Athletes are able switch at any time. This workout has two separate scores (E4) fastest time to perform thrusters, and (E5) Max Wall walks. Time cap: 6 minutes.
 
Wall Walk Standards [ADV/INT] –
·      Every rep begins and ends with the athlete lying down, legs extended, with chest and thighs and feet touching the ground.
·      At start and finish of each rep, both hands must touch the first tape line (M-57” from wall/ F 50” from wall).
·      At the top of the movement, both hands must be touching the second tape 17” mark from the wall, before the athlete can descend.  Any part of hand may touch tape.
·      The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet are touching the ground.
·      Both feet must touch the ground before starting the next repetition.
Wall Walk Standards [FUN]
·      Every rep begins and ends with the athlete lying down, legs extended, with chest and thighs and feet touching the ground.
·      Modified Wall Walk – athlete will move feet up wall, and hands for tape completely, then may return hands back onto first tape mark. FUN division on does not need to touch 2nd tape mark, must only remove hands from first tape, while feet are on wall. Feet may return to ground, once athlete’s hand return touch of the first tape mark from initial walk.
·      The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet are touching the ground.
·      Both feet must touch the ground before starting the next repetition.

WORKOUT 3 – “FONDO” 

FOR TIME – Men: 100 CAL BIKE,  Women: 60 CAL BIKE

**1-second will be add to team time if repetitions are not perform within time cap. Score is the fastest time to complete allotted Bike CALORIES.Only one athlete may work at one time. Athletes may switch at any time during the workout. Time cap: 5 minutes. 

WORKOUT 4 – “SQUATY POTTY” 

FOR TIME:
18 SQUAT CLEANS, #1 weight load (A1)
15 SQUAT CLEANS, #2 weight load (A2)
12 SQUAT CLEANS, #3 weight load (A3)
 
ADV –  M 135#/155#/185# | F 95#/105#/125#
INT -    M 115#/135#/155#  | F 75#/95#/105#
W FUN – 55#/65#/75#

Time Cap: 5 minutes

*ADD 1-SECOND to final time for every repetition missed under the time cap. 

Workout Description: On 3-2-1..Go! A1 enters the GRID and performs 18 squat cleans, once the 18th squat clean is performed, A1 will tag in A2. A2 will then enter GRID and perform 15 squat cleans at a heavier load. Once the 15th squat clean is performed, A2 will tag A3. A3 will then enter GRID and perform 12 squat cleans. Once 12th squat clean is performed, team will then run to the finish line. Once the last athlete crossed the finish line, time will be taken. Score is the fastest time to complete Squat Clean Ladder. 1-second will be added to team’s time for any reps not competed within the time cap. Time cap: 5 minutes.