A League of Their Own 8: A Women's Only Challenge

5:00 to Establish a 1 Rep Clean and Jerk

At the 5:00 mark, the team must stop attempting the Snatch. The team will then have 5:00 total for all athletes to establish a 1 Rep Max Clean and Jerk. During the team’s 5:00 window, they may change the weight or rotate teammates as many times as they would like. But, once the 5:00 has expired, they may not attempt that lift again. Unlike the first 5:00 window, all lifts must be completed before the end of time. For a lift to count, the athlete must remain in the workout area for the entire lift. At 10:00, time will be called. The team will have a total weight lifted for the Clean and Jerk.

5:00 to Establish a 1 Rep Max Snatch

All three athletes will be staged behind the starting line.  They will be given an empty bar, a pair of clips and a pair of the following plates: 45lb (x2), 25lb, 15lb, 10lb, 5lb, and 2.5lb.  The bar must remain unloaded until time starts.  At 3, 2, 1, Go, athletes may enter the lifting area and begin loading the bar to their first desired weight making sure the plates are secure with clips.  The team will have 5:00 total for all athletes to establish a 1 Rep Max Snatch.   During the team’s 5:00 window, they may change the weight or rotate teammates as many times as they would like.  But, once the 5:00 has expired, they may not attempt that lift again.  As long as an athlete has begun the attempt prior to the end of their 5:00 window, the lift will count if they are successful. Teams may not attempt a Clean and Jerk until the Snatch time window has expired. The team will have a total weight lifted for the Snatch

5 Power Cleans (115/80lb)

10 Burpees Over the Bar

At 3, 2, 1, Go, the first athlete will approach the workout area and begin performing repetitions. They must complete 1 full round.  The other two athletes must remain behind the line for safety.  When the first athlete has completed their 1 round of work, they must exit the workout area and rotate with their teammates. The second athlete will enter the workout area and complete 1 round of work. When the second athlete has completed their 1 round of work, they must exit the workout area and rotate with their teammates. The third athlete will enter the workout area and complete 1 round of work.  When the third athlete has completed their 1 round of work, they must exit the workout area and rotate with their teammates. Then the first athlete will re-enter the workout area and complete 1 round of work.  This rotation will continue until 15 minutes has elapsed.  The teams combined total repetitions will be their score 

3:00 Max Effort Dumbbell Thrusters (35/20lb)

8:00 AMRAP of Calorie Bike and Slam Ball Throws (30/20lb)

3:00 Max Effort Dumbbell Thrusters (35/20lb)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will move forward to begin performing dumbbell thrusters. The other two athletes must remain behind the line for safety.  They will perform thrusters for 1:00.  Each athlete will have 1:00 to max out their dumbbell thrusters.  Between each athlete there will be a 0:15 transition time.  Once all three athletes have completed their 1:00 of dumbbell thrusters, there will be 1:00 rest.  After the 1:00 rest, the 8:00 AMRAP will begin.  One athlete will be biking for calories, one athlete will be performing slam balls and the third athlete will be resting.  Athletes can rotate anytime and in any order during the 8:00 window.  At the end of the 8:00 AMRAP, there will be a 1:00 rest. After the 1:00 rest, each athlete will perform another 1:00 max effort set of dumbbell thrusters with a 0:15 transition time between athletes.  The order of athletes must be the opposite of the first set (i.e. A-B-C then C-B-A). Once the final athlete has completed their 1:00 of dumbbell thrusters, time will be called.

*THIS IS THE THRUSTER SCORE

8:00 AMRAP of Calorie Bike and Slam Ball Throws (30/20lb)

*THIS IS THE CALORIE BIKE SCORE

8:00 AMRAP of Calorie Bike and Slam Ball Throws (30/20lb)

*THIS IS THE SLAM BALL THROW SCORE

15:00 Cap

MAJORS:

50-40-30-20-10 Double-Under

5-5-5-5 Power Snatch (95)

MINORS:

100-80-60-40-20 Single-Under

5-5-5-5 Power Snatch (65)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will move forward to begin performing the jump rope.  The other two athletes must remain behind the line for safety.  Once all jump rope repetitions are completed, they will move to the barbell and perform power snatches.  Once all power snatches are completed, they will go back to the jump rope.  They will continue this sequence until they have completed the entire workout.  Once the first athlete has completed their final repetition, they will tag the second athlete, exit the workout area, and the second athlete will begin performing repetitions.  Once the second athlete has completed their final repetition, they will tag the third athlete, exit the workout area, and the third athlete will begin performing repetitions. Once the third athlete has completed their final repetition, they will race across the finish time where time will be called.

TIEBREAKER TIME FOR WOD 4: GRAND SALAMI

*THE TEAM TOTAL TIME WHEN THE SECOND ATHLETE FINISHES THEIR PORTION OF THE WORKOUT.