War Games 2024

For load. Teams will have 5 min total for each athlete to find a heavy complex of one deadlift and one hang clean (power or squat). 

This is part B of a two part workout. Part A runs from min 0-7 and part B runs from 8-13.  Each part has its own score, weighted equally with all other wods.  For this part, females will have their own #35 bar. 

At min 8:00 on the clock, athletes will take turns attemping the complex. Only one person may be lifting at a time.  Partners may help each other load bars but may not receive assistance from anyone else including their judge. Clips must be used.  Athletes must declare the weight on the bar to their judge before each attempt.  There is no minimum work requirement and athletes may split the time however they desire. Athletes may make as many attempts as they desire during the 5 min. As long as the bar is off the floor when time runs out, the lift will count.

Score is the combined weight of the heaviest successful complex for athletes A & B.

For deadlifts, the rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. Hands must be outside the knees. Sumo deadlifts are not allowed. 

For hang cleans, the rep is credited when the hips and knees reach full extension and the bar is in the front rack position. The hang can be above or below the knee, it just cannot touch the ground.

Regripping after the DL is allowed as long as athletes do not let go of the bar.

Athletes may begin loading their bar for the complex during the rest period but may not make any attempts including practice/warmup until minute 8:00.

8 min

40 single arm devil's press

50 handstand pushups (16 wall walks/50 seated double DB press)

60 CTB pullups (60 chin over bar pullups/60 inverted barbell rows)

Max meters ski erg

At 3-2-1 go athlete A will pick up their dumbell and start single arm devil's press. Athletes may switch as needed until 40 are complete.  Only one DB may be off the ground at a time.  Athletes will then move to the wall and begin 50 HSPU.  Can be strict or kipping.  Athletes can switch as needed, only one on the wall at a time.  After 50 HSPU, athletes will move to the rig and share 60 CTB pullups. Split as desired.  Athletes can use different bars based on height. Once CTB are complete, athletes will move to their ski erg and ski for meters for the remainder of the 8 min.

Score is total reps. (40+50+60+ski m)

Division standards:

RX: #50/35 dumbbells, HSPU, CTB

INT: #35/25 dumbbells, wall walks, chin over bar pullups

Scaled: #25/15 dumbbells, seated double DB press, inverted barbell rows 

Movement standards:

Single arm devil's press: Chest must touch the ground on each rep and dumbbell must go from the ground to locked out overhead.  Can be a DB snatch or C&J.  No requirement on switching arms. Athlete 1 must set their DB on the ground before Athlete 2 begins.

HSPU: Can be strict or kipping.  Rep is credited when arms are locked out and heels are touching the wall. One station per team.

Walk walks: Done to Open standard. Hands cannot move until both feet are on the wall. Hands must both touch 10" tape line at the same time.  Ends with chest on ground. Only one person per team on the ground at a time. Athlete 1 must finish rep and move out of way before Athlete 2 can lay down.

Seated press: Seated on floor with legs out straight in front of athlete. Rep begins with dumbbbells touching shoulders and ends with both DB locked out overhead. 

CTB pullups: Chest much touch bar on every rep. Arms must be extended at the bottom.

Chin over bar pullups: Chin must break the plane of the bar on every rep.  Can be butterfly, kipping, or strict.  Arms must be fully extended at the bottom. 

Inverted barbell rows:  Barbell will be set up on rig 40" high.  Starting position will be with athlete seated on ground on tape line between rig supports, legs extended straight in front of them. Athletes must touch their chest (anwyhere below collarbone) to bar on every row and extend arms fully at bottom. Either overhead, underhand, or mixed grip can be used.

12 min AMRAP

20 cal echo bike

30 box jump overs

40 goblet squats

At 3-2-1 go, one athlete will begin biking until 20 cals are completed. Bike cals may be shared or completed by one person. Once 20 is reached, athletes will move to the box and complete 30 box jump overs. Once complete, athletes will move to the KBs and complete 40 goblet squats at marker #1.  After 40 GS, both KBs will be moved to marker #2.  Teams will repeat this for 12 min, accumulating as many rounds and reps as possible, moving the KBs to the next marker after each set.

There is no minimim work requirement for any athlete on any movement; all reps may be split as desired. 

Bike will be reset each round. In the event that a team is on the bike when the clock reaches zero, rollover reps will count.  

For box jumpovers, a two foot take off is required but a two foot landing is not. Both feet must touch the top of the box and the ground on either side of the box. Only one athlete can be touching the box at a time. Athletes do not have to reach full extension on the top of the box. Scaled divison teams may complete box step overs. 

For goblet squats, the KBs can be held with the handle up or down but may not be rested on the shoulder or any other part of the body. Athletes must squat below parallel and stand up with hips and knees fully extended for the rep to count. Athletes may both be holding their KBs at the same time but one person must finish their rep and stand up fully before their partner begins squatting. Both KBs must be moved to the next marker before an athlete begins the next round of biking. 

Each cal/box jump over/goblet squat counts as 1 rep.  Score is total reps. In the event of a tie, the tiebreaker is the time that round ONE was completed. One full round equals 90 reps.

Rx: 24" box, #73 & #53 KBs

INT: 20" box, #53 & #35 KBs

Scaled: 20" box (step overs are allowed!), #35 and #26 KBs

Top 3 teams in each division will be in the final.

RX/INT:

40-30-20 GHD situps, split as desired

5/4/3 synchro SB to shoulder

Run

RX: #150/100

INT: #100/75

Scaled:

20/15/10 synchro ab mat situps

10/8/6 synchro plate GTOH 45/25

Run

For time

12-9-6

Deadlifts

Burpees over bar

-into-

12-9-6

Front squats

Burpees over bar

At 3-2-1 go, athlete A will complete 12 deadlifts followed by 12 lateral burpees over the bar, 9 deadlifts/9 burpees and then 6 deadlifts/6 burpees.  Athlete A must complete this whole rep scheme of 12-9-6 before athlete B begins.  Once complete, athlete B will do 12 front squats followed by 12 lateral burpees over the bar, 9 front squats/9 burpees and then 6 front squats/6 burpees.  

Athletes A&B will be using the same #45 barbell. 

Score is the time to complete both rounds of 12-9-6. There is a 7 min cap.

This is part A of a 2 part wod.  Each part has its own score, weighted equally with all other wods.

For deadlifts, the rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. Hands must be outside the knees. Sumo deadlifts are not allowed. 

For front squats, barbell must be held in the front rack positition.  Athlete must squat below parallel and hips and knees must reach full extension when standing up for the rep to count.

For lateral burpees, athletes must leave the ground with a two foot takeoff but a two foot landing is not required.  Chest must touch the ground for rep to count.  Athletes do not have to stand all the way up.  Athletes in the scaled division may step over the bar. 

RX: #155

INT: #135

Scaled: #105

At the end of the 7 min cap, athletes will rest an additional one minute and then begin part B.