Double DAte with the twins

For time: “Grace” 60 clean and jerks, then “Isabel” 60 snatches

Teams will have a 9-minute time cap to complete both double "Grace” (60 clean and jerks) then double "Isabel" (60 snatches)

Female pairs begin by completing double "Grace” sharing the load as they desire. Once the female pair has completed their portion, the female bar will be moved off the horse mat and the male bar moved on for double “Isabel”, the men can share the load as they choose.

• RX:  Females (95) / Males (135)

• Intermediate: Females (75) / Males (105)

• Scaled: Females (55) / Males (80)

Score = Time (or CAP + remaining reps)

1 WOD, 2 WOD, 3 WOD, Floor

Teams will have 30-minutes to complete this workout.  Teams will begin with a 1-mile course (approximately) run around the J campus. The “J-mile” will have its own score and serves as the first buy-in movement for the entire event.

After completing the mile run, teams will immediately proceed to the turf field where they will complete tire flips and farmers carry. 350’ tire flip down, then the F/F pair will farmer carry back switching however they desire. Add plates to the farmer carry handles for the men to carry down the turf. Finishing with 350’ tire flip back.

After completing the second buy-in section, immediately proceed to the field for the AMRAP in the remaining time on the clock. 

50 upper body pull movement (C2B, pull-ups, or ring rows)
25 synchro KB snatches (M1/F1)
100 wallballs
25 synchro KB snatches (M2/F2)

The AMRAP begins with 50 reps of an upper body pull movement, share the load however determined between athletes. Next M1/F1 complete 25 synchro KB snatches. Synchro standard is when both athletes’ arms are locked out at the top of the snatch. Teams then share the load, as desired, for 100 wallballs and M2/F2 complete 25 synchro KB snatches. Continue the AMRAP until time.

• Rx: tire flip (M/M and F/F), farmer carry (165/115 per hand); chest-to-bar, synchro KB snatch (53/35), wall ball (20/14)

• Intermediate: tire flip (3 athletes), farmer carry (145/95 per hand); pull-ups, synchro KB snatch (53/26), wall ball (20/14)

• Scaled: tire flip (4 athletes), farmer carry (105/75 per hand); ring rows, synchro KB snatch (35/26), wall ball (14/10)

Score = Total reps

Ball Buster (Part B)

Immediately at the 9-minute mark on the clock, the 9-minute AMRAP begins. Teams will split into two M/F pairs and the pairs will alternate rounds. M1/F1 will complete 10 D-ball-over-shoulder, in a you go, I go manner. After the 10 reps M1/F1 will each bear hug carry their D-ball 100 ft (50 ft down and 50 ft back). Once M1/F1 have both completed the 100 ft carry, M2/F2 pair will begin the next round in the same manner.

• RX: D-ball 150/100

• Intermediate: D-ball 100/75

• Scaled: D-ball 75/50

Score = Reps*
*Every 10ft = 1 rep, the teammate with the least distance carried will be the score

Every Step Counts

Total clock is 12-minutes, each team member will have 3-minutes to complete the buy-in movements and get as far as they can back down the turf on their hands.

Each athlete will start with a 300 ft field sprint down the length of the turf field. Then complete 20 box jump overs, followed by 10 devil’s press. After the devil’s press, the athlete will have the remaining time within the 3 minutes to accumulate as much distance as possible, handstand walking, wheel barrel, or bear crawl. The field will be marked in 5 ft increments, the athlete must cross the increment line for that distance to count.  

At the end of the 3 minutes, the next athlete to start the buy in movements. Once the next athlete has completed the buy in, they will pick up where the previous athlete left off in the max distance.

• RX: 300ft turf field sprint, 20 box jump overs (30/24), 10 devils press (50/35), HSW

• Int: 300ft turf field sprint, 20 box jump overs (24/20), 10 devils press (50/35), wheel barrel walk with partner

• Scaled:  300ft turf field sprint, 20 box jump/step overs (24/20), 10 devils press (35/25), bear crawl

Intermediate: A teammate will have to hold the working athlete’s feet for the max distance wheel barrel. The team will determine who will be the partner to hold on the first athletes feet and that person will be the last athlete on the team to perform.

Score = Distance, 5ft is 1 rep*

Floater WOD

1 min AMRepsAP, team deadlifts

Teams have 1 minute to complete as many deadlifts as possible, as a team. Two athletes will be positioned on the left and right sides of the deadlift bar facing away from the tire stack. Completion of the deadlift will be determined by the shortest member of the team, when he/she achieves complete lock out of hips and knees, with their shoulders behind the bar. 

Teams will complete the floater WOD on Sunday between 8am-11am. In the event a team does not complete the floater, they will receive a score of 0 for the event. 

• All divisions:  3 large tires on top of a Strongman deadlift bar 

Score = Total reps 

Gut Buster (PART A)

Teams will have 9 minutes to complete 42-30-18 synchro T2B and synchro Burpees. Teams can have any two athletes working in synchronization with each other and switch/rotate teammates as needed.

Toes-to-bar and knees-to-90 will be synchronized at the top of each rep, meaning both athletes toes will have to be touching the bar at the same time, or knees at 90 degrees at the same time. If one athlete holds their toes to the bar, or knees at 90 degrees waiting for the other athlete to complete the rep, that is allowed.

After toes-to-bar/knees-to-90 teams will begin the burpees. Burpees will be synchronized at the bottom of the burpee when both teammates’ chests on the ground. When teams have completed the rep scheme of 42-30-18, they will have the remaining time within the 9 minutes to rest before going immediately into part B.

• RX: T2B/Burpee

• Intermediate: T2B/Burpee

• Scaled: Knees-2-90/Burpee

Score = Time or total reps

N' Sync Sync

2 barbells, 2 athletes per barbell (M/M and F/F). All four athletes must be synchronized for the entire event.

Teams will have 10-minutes to complete this workout.  Teams begin with 50 feet of front rack lunges. Synchro standard for the lunges is when all teammates' knees touch the ground at the same time.

After 50’ lunges, teams will complete 30 synchro thrusters. Synchro standard is at the bottom of the thruster, hip crease below the top of the athlete’s knee. If one pair hits depth before the other they must wait until the other pair at bottom of the thruster before standing up to complete the rep. Lockout at the top will be based on full arm lockout of the shorter athlete within the M/M and F/F pair.

After the 30 thrusters teams will complete 50’ synchro lunges, 20 synchro thrusters, 50’ synchro lunges and 10 synchro thrusters.

NOTE: If the barbell is dropped onto the turf field; the first drop will be considered a no rep.  A one-minute (1:00) time penalty will be added for each additional drop after the first.

• RX:  M/M barbell (135), F/F barbell (95)

• Intermediate:  M/M barbell (105), F/F barbell (75)

• Scaled:  M/M barbell (80), F/F barbell (55)

Score = Time or reps completed (*5ft is 1 rep)

The J-mile

Teams will begin with a 1-mile course (approximately) run around the J campus. The “J-mile” will have its own score and serves as the first buy-in movement for the entire event - 1 WOD, 2 WOD, 3 WOD, Floor.

Score = Total time for all 4 athletes to complete the J-mile

Third Lung

Teams will have a 10 min time cap to complete this relay style WOD.

Teams can decide the order of athletes. Athlete 1 will begin in the water on the shallow end of the pool, after finishing their 50m swim immediately moves to the rower to complete their calories and finishes on the assault bike.

Athlete 2 can station themselves in the pool but cannot begin their 50m swim until athlete 1 climbs out of the pool.  When the judges hand drops, indicating the athlete has exited the pool, the next athlete can begin.

When athlete 1 moves from the rower to the assault bike, athlete 2 can climb out of the pool to the rower, and athlete 3 can begin their swim after the judges hand has dropped.

Athletes cannot advance forward until the athlete in front of them has moved to the next station.  Athletes must wait in the pool or sit on the rower with their feet in the foot cradles, while waiting to advance.

• RX: 50 m swim, 25/20 cal row, 25/20 cal assault bike

• Intermediate:  50 m swim, 20/15 cal row, 20/15 cal assault bike

• Scaled: 50 m swim, 20/15 cal row, 20/15 cal assault bike

Score = Time or calories completed
*every 1/3 of the pool = 15 cals

Water Rings

Teams will have 20-minutes to complete this workout.  Teams will begin with 100 front squats. Only one athlete can work at a time and reps can be broken up between teammates in any share the load manner.

After completion of the 100 fronts squats, the team will then move into the pool to complete 100 RMU/C2R/single ring chin up. Only one athlete can work at a time and reps can be broken up between teammates in any share the load manner. All members will have to be in the pool – non-working members can tread water, or hold onto the side or lane lines, as the team completes the 100 reps.

After completion of the 100 reps on the rings, team members will exit the pool to begin the 400m swim. The swim must be completed in 50m increments by an individual athlete. All teammates must complete 100m each. The next athlete can start their swim as soon as the previous teammate has exited the pool.

• RX: Front Squat (185/125), ring muscle-ups

• Intermediate: Front Squat (135/95), chest-to-ring pull-ups

• Scaled: Front Squat (95/65), single ring chin-up

Score = Time or reps/distance* completed
*every 1/3 of the pool = 15 reps