War Games

Barbell complex ladder

Complex consists of one clean (squat or power), one hang clean (squat or power), and one front squat. 3 reps must be done unbroken. 

Workout Flow:

There will be 8 preloaded barbells on the floor.  At 3-2-1 go Athlete A will attempt the complex on barbell #1. Each team has one minute TOTAL for both athletes to each complete the complex.  Each athlete that has a successful rep will move on to the next barbell.  Once you are unable to complete the complex you are done.  After the one minute at barbell #1 there is a 1 min transition time to the next barbell where the team will have another minute to complete the complex on barbell #2.  This pattern will continue for all 8 barbells with one minute per team on each barbell and 1 min in between.  Once an athlete is unable to successfully complete the complex they are done; their teammate may continue to move through the ladder.  If an athlete makes it to the 8th and final bar they are able to choose their own weight (any weight higher than the 7th bar). 

*If the bar is in motion at the end of the working min, the athlete will be allowed to finish the complex. 

Scoring:  

Score is combined weight of the heaviest successful complex for each partner.  In case of a tie, the tiebreaker will be accumulated meters on the floater wod. 

Weights:

Scaled/masters females: 85/100/115/130/145/160/175

RX females: 115/130/145/160/175/190/205

Scaled/masters males: 155/175/195/215/235/255/275

RX males: 185/205/225/245/265/285/305

Movement standards:

WOD:

200 double unders, split between partners in sets of 50 at a time (200 singles for scaled)

80 goblet squats, split between partners in sets of 20 at a time

800m run, together

60 kettlebell swings, split between partners in sets of 15 at a time

600m run, together

40 reverse kettlebell lunges, split between partners in sets of 10 at a time

400m run

Workout flow:

At 3-2-1 go, Start at startting line, run to mat. Athlete A will perform 50 double unders (50 singles for scaled) followed by Athlete B performing 50 double unders, back to Athlete A for 50 dubs, and finally Athlete B for 50 dubs.  Once jump rope is complete, one athlete will perform 20 goblet squats, followed by 2nd athlete performing 20 goblet squats. This will continue until 80 goblet squats are complete.  It does not matter which athlete does the first set, but they must do 20 each time between switching. Goblet squats do not have to be unbroken. Once 80 reps are complete, athletes will take off on an 800m run. They do not need to stay together on the run, but both athletes must complete run and return to their mat before the next movement can start. After 800m, athletes will complete 60 American kettlebells swings, one person completing 15 swings before switching. Once 60 KBS are complete both athletes will take off on 600m run. When 2nd run is complete, athletes will perfom reverse lunges holding the goblet kettlebell; 10 alternating lunges at a time before switching.  Once 40 lunges are complete athletes will take off on a final 400m run.  Finish time will be once both athletes return to their mat. There is no time cap or tiebreaker for this workout. 

Jump rope:

Rx and masters: 200 double unders per team

Scaled: 200 singles per team

Kettlebell weight:

Scaled/masters females: #35

Rx females: #53

Scaled/masters males: #53

Rx males: #70

Movement standards:

WOD:

12-9-6 (15-12-9 for scaled) 

Toes to bar (knee raises for scaled)

Burpee pullups (burpees to target for scaled)

Double dumbbell shoulder to overhead

Max rep BMU in remaining time (pullups for scaled/CTB for masters)

Time Cap is 9 minutes.

Score is the total time to complete the 12-9-6 MINUS :05 for each BMU (pullup) completed.  For example, if a team finishes the 12-9-6 in 8 minutes and then performs 5 BMU before the cap, their total time would be 7:35 (8:00 minus 5 BMU times :05).  If the 12-9-6 is not complete before the cap, score will be 9:00 plus :01 for every rep not completed. 

Dumbbell weight:

Scaled/masters females: #25

Rx females: #35

Scaled/masters males: #35

Rx males: #50

Workout Flow:

(RX)At the call of three, two, one, go... Athlete A will begin the 12 TTB, 12 burpee pullups, 12 STOH followed by Athlete B performing the same. Once the round of 12 is complete, Athlete A will perform 9 TTB, 9 burpee pullups, and 9 STOH foillowed by Athlete B performing the same.  Finally, Athlete A will perform 6 TTB, 6 burpee pullups, and 6 STOH followed by Athlete B doing the same. In any time remaining before the 9 min cap, athletes will complete AMRAP BMU, one person working at a time.  There is no minimum work requirement for each partner for BMU.

(Masters)

Same flow with the the only adjustments being weight of the DB #35s/#25s, and the BMU will be replaced by C2B pull up. 

(Scaled)

Same flow with the rep scheme of 15-12-9.

Knee Raises, Burpee to target (jump to pull up bar), Shoulder to Overhead #35s/#25s  

Movement Standards will be discussed before the event. Be aware of the typical open standards for each of these movements

TTB-

Knee raises-

Burpee pullups-  

Burpees to target-

Dumbbell STOH-

BMU-

Pullups-

Top 5 Teams

50 GHD Sit Ups (shared/both working at the same time)

50/40 Echo Bike (shared/both working at the same time)

30 Burpee Box Jump Over (24,20) (Shared /One person working at a time) 

...then

20 Sand Bag Over Shoulder  (150,110) ( Scaled 110,75)

120ft Hand Stand Walk (3 trips x20 ft each) (Scaled 10 Wall Walks)

3,2,1, Go! Both teammates begin working. One on the Bike, one on the GHD Sit up. They may switch as they like. Reps do not need to be evenly distributed. Once both 50 GHD AND 50/40 Cals Bike have been reached, the team may move on to the burpee box jump over. The 30 reps will be shared (one working, on resting)  any way except singles.

Once the bbjo are complete, the field will be cut to the 3 fastest teams.  

These 3 teams will complete 20 Sandbag over the shoulder shared any way. 

Handstand Walk will be done in 20 ft sections. Partner A will complete 1 length, then partner B will follow. They will alternate back and forth until 3 trips each have been completed. If you fall, the judge will mark the spot. You must start behind this spot. 

Wall Walks-

3,2,1, Go! Both teammates begin working. One on the Bike, one on the GHD Sit up. They may switch as they like. Reps do not need to be evenly distributed. Once both 50 GHD AND 50/40 Cals Bike have been reached, the team may move on to the burpee box jump over. The 30 reps will be shared (one working, on resting)  any way except singles.

Once the bbjo are complete, the field will be cut to the 3 fastest teams.  

These 3 teams will complete 20 Sandbag over the shoulder shared any way. 

Handstand Walk will be done in 20 ft sections. Partner A will complete 1 length, then partner B will follow. They will alternate back and forth until 3 trips each have been completed. If you fall, the judge will mark the spot. You must start behind this spot. 

Wall Walks start and end on the floor. You must walk your hands to the tape line clearly showing both hands touching simultaneously. Any part of the hand may touch. Walk back out and finish the rep by laying flat on the ground as you started. Make sure the next person does not begin until the rep is completed. 

WOD:

3 min AMRAP of meters on the ski erg

WORKOUT FLOW:

Wod begins with Athlete A standing at the ski erg not touching the handles. The Ski must be set to countdown the time (judge will assist). Ski erg will be set to count down from 3 min.  At 3-2-1 go Athlete A will grab the handles and start skiing for max meters.  Athletes A & B may switch at anytime and as many times as desired during the 3 min.

**It is your job to make sure the judge sees your completed meters.

This score will be the tie break for the Strength Ladder

SCORING:

Score is the number of meters accumulated when ski erg clock reaches 0.  There is no minimum work requirement for each athlete.  

**Floater wod will open at 9am and close at 1pm.  It is the responsibility of each team to ensure they sign up for a heat time for the floater wod.