Van-Isle Throwdown

For total accumulated reps as a pair:

RX:

2 mins. max synchro Devil's Press 2x50/35#

30 sec rest (transition to next station)

2 mins. max synchro Toes to Bar 

30 sec rest (transition to next station)

2 mins max. Wall Walks

30 sec rest (transition to next station)

2 mins max. Wallball passes 30/20# to 10/9'

30 sec rest (transition to next station)

2 mins max. Rope Climbs 15'

30 sec rest (transition to next station)

2 mins max. Calories on C2 Bike Erg

INTERMEDIATE:

2 mins. max synchro Devil's Press 2x35/25#

30 sec rest (transition to next station)

2 mins. max Toes to Bar 

30 sec rest (transition to next station)

2 mins max. Wall Walks

30 sec rest (transition to next station)

2 mins max. Wallball passes 20/14# to 10/9'

30 sec rest (transition to next station)

2 mins max. Rope Climbs 12'

30 sec rest (transition to next station)

2 mins max. Calories on C2 Bike Erg

SCALED/MASTERS

2 mins. max synchro Devil's Press 2x25/15#

30 sec rest (transition to next station)

2 mins. max synchro Ab Mat situps

30 sec rest (transition to next station)

2 mins max. scaled Wall Walks

30 sec rest (transition to next station)

2 mins max. Wallball passes 14/10# to 10/9'

30 sec rest (transition to next station)

2 mins max. Rope Hang Knee Raises

30 sec rest (transition to next station)

2 mins max. Calories on C2 Bike Erg

WORKOUT FLOW:

This workout is scored for maximum points, not reps! Certain movements are worth different amounts of points.

Each station is 2 minutes of maximum work and then there is a 30 second rest and transition between stations.

Every 2 minutes a new team will begin at station 1 and continue through the waterfall.

At station 1:

Both athletes will start with their backs to their dumbbells and facing the opposite direction from each other.

At the beep both athletes will turn around to face each other and reach for their respective dumbbells.

They will perform maximum reps of Synchro Devils Press for 2:00.

Each Synchro Devils press rep is worth 2 points.

At station 2:

Both athletes will begin standing under the pullup bar (on the floor or on rig peg).

At the beep they will accumulate maximum reps of Synchro Toes to Bar (RX), Toes to bar with one athlete only working at a time (Int) or Synchro Abmat Situps (Scl/Masters).

Each Synchro Toes to bar rep, individual Toes to bar rep and Synchro Abmat Situp reps is worth 1 point.

At station 3:

Both athletes will begin standing behind the rig away from the wall.

At the beep one athlete will begin performing Wall Walks (Rx/Int) or Scaled Wall Walks (Scl/Masters). 

Athletes may switch off whenever they like. The non-working athlete may stand anywhere outside of the rig area until the other athlete has completed their rep and left the working area.

Each Wall Walk rep is worth 2 points.

At station 4:

Both athletes will begin standing tall with the medicine ball on the floor.

At the beep athlete 1 will perform one wall ball to target. Athlete 2 may catch the ball or let it drop and reset it.

Reps must alternate partners but the rep is credited when the centre of the ball makes contact with the wall above the designated target.

Each Wall Ball rep is worth 1 point.

At station 5:

Both athletes will begin standing tall not touching the rope.

At the beep athlete 1 will perform one rope climb. Athletes may switch off whenever they like.

Each rope climb rep is worth 3 points for RX and Intermediate. Each Rope Hang Knee Raise is worth 1 point.

At station 6:

Both athletes will begin standing next to their C2 Bike without touching it.

At the beep both athletes will get on their respective bike and start accumulating max calories.

Each calorie from both bikes is worth 1 point.

ALL DIVISIONS:

Every 1:15 for 6 rounds:

Each Athlete gets 3 attempts at max weight of the following unbroken complex: Deadlift + Clean + Hang Clean + Front Squat.

WORKOUT FLOW:

Athlete 1 starts standing tall at an empty barbell.

Both athletes can work together to load the barbell.

Athlete 1 has until 1:15 to complete the unbroken complex of deadlift + clean + hang clean + front squat.

Both athletes can start changing the load on the bar for athlete 2 at any point during the 1:15 window.

At 1:15 athlete 2 can commence lifting and continue until their 1:15 window is done.

Each athlete will have three 1:15 windows.

In each window the athlete must declare their weight and can not change their weight within that window, but can move weight up or down in the following window.

Athletes may make as many attempts as they like within their windows but must fully finish the front squat before 1:15 is up for it to be credited.

ALL DIVISIONS:

For Time:

Partner 1 completes:

30 single DB S2OH 

Run to next station with DB

20 single DB Hang Snatch

Run to next station with DB

10 DB box step overs

Leave DB on box and run back to tag Partner 2.

Partner 2 runs down to retrieve the DB and completes same as above in the reverse order. Tag Partner 1 to finish (with DB in hand).

*Time Cap: 5 Mins*

DB Weights:

RX: 50/35#

INTERMEDIATE: 35/25#

MASTERS/SCALED: 25/15#

WORKOUT FLOW:

Athlete 1 will start behind the start line with the DB just in front of the start line.

At the count of 3-2-1-Go they will cross the line and begin 30 DB Shoulder To Overhead.

After locking out the 30th rep, they will run with their dumbbell to station 2 and begin 20 Hang Dumbbell Snatch.

After locking out their 20th rep, they will run with their dumbbell to station 3 and begin 10 Dumbbell Box Step Overs.

After completing 10 DB Box Step Overs, they will leave their dumbbell on the box and run back to tag their partner at the start line.

Partner 2 will run to the box and begin 10 Dumbbell Box Step Overs.

Then they will carry the dumbbell back to station 2 and complete 20 Hang Dumbbell Snatch.

Then they will carry the dumbbell back to station 1 and complete 30 Single DB Shoulder To Overhead.

After locking out their 30th rep, they will place the dumbbell on the ground and cross the start line to finish.

 
*No dropping dumbbells or smashing them down on the box or grass. 20 second penalty for either action.
 
 
 
 

For max reps accumulated between the pair:

RX:

AMRAP 3 mins:

Partner 1: DBall Cleans 150/100#

Parnter 2: Double KB hold 70/53#

While 1 Partner is accumulating max rep DBall cleans, the other Partner must be holding the KB's in a farmer's carry position. Partner 1 cannot be working unless Partner 2 is in an active hold. Partners may switch positions at any time.

INTERMEDIATE:

AMRAP 3 mins:

Partner 1: DBall Cleans 100/80#

Parnter 2: Double KB hold 53/45#

While 1 Partner is accumulating max rep DBall cleans, the other Partner must be holding the KB's in a farmers carry position. Partner 1 cannot be working unless Partner 2 is in an active hold. Partners may switch positions at any time.

SCALED/MASTERS:

AMRAP 3 mins:

Partner 1: DBall Cleans 80/60#

Parnter 2: Double KB hold 45/35#

While 1 Partner is accumulating max rep DBall cleans, the other Partner must be holding the KB's in a farmers carry position. Partner 1 cannot be working unless Partner 2 is in an active hold. Partners may switch positions at any time.

WORKOUT FLOW:

Both athletes start standing tall with Dball and Kettlebells on the ground.

At the count of 3-2-1-Go, Athlete 2 will lift the Kettlebells off the ground by holding onto the attached rope.

As long as the Kettlebells are off the ground, athlete 1 can accumulate reps doing Dball Cleans over the shoulder.

If the kettle bells touch the ground at any point during a Dball clean, it is a no rep.

Athletes can change jobs whenever they like.

This WOD is for max Dball clean reps in a 3 minute window.

RX:

For Time:

12-9-6

Thrusters 185/125#

Ring Muscle Ups

INTERMEDIATE:

For Time:

12 Thrusters 135/95#

12 Chest to Bar

9 Thrusters 135/95#

9 Bar Muscle Ups

6 Thrusters 135/95#

6 Bar Muscle Ups

SCALED/MASTERS:

12 Thrusters 95/65#

12 Jumping chin over bar pullups

9 Thrusters 95/65#

9 Jumping chest to bar pullups

6 Thrusters 95/65#

6 Pullups

RX:

300 single skips

10 synchro shuttle runs (100ft)

50 synchro Burpee over line

200 single crossovers

10 synchro shuttle runs (100ft)

50 synchro Burpee over line

100 double unders

10 synchro shuttle runs (100ft)

50 synchro Burpee over line

INTERMEDIATE

300 single skips

8 synchro shuttle runs (100ft)

40 synchro Burpee over line

200 single crossovers

8 synchro shuttle runs (100ft)

40 synchro Burpee over line

100 double unders

8 synchro shuttle runs (100ft)

40 synchro Burpee over line

MASTERS/SCALED

200 single skips

6 synchro shuttle runs (100ft)

30 synchro Burpee over line

200 single skips

6 synchro shuttle runs (100ft)

30 synchro Burpee over line

200 single skips

6 synchro shuttle runs (100ft)

30 synchro Burpee over line

WORKOUT FLOW:

Athlete 1 will start standing tall on the mat with their skipping rope at their feet.

At the count 3-2-1-Go they will pick up their skipping rope and begin to accumulate 300 Single Skips (Scaled/Masters will do 200 single skips). They can trade off with their partner whenever they like. 

Once the team has accumulated 300 Single Skips they will both begin 10 Synchro shuttle runs (Intermediate - 8 shuttle runs, Scaled/Masters - 6 shuttle runs). 

Then athletes will perform 50 Synchro Burpees Over the Line (Intermediate - 40, Scaled/Masters - 30). 

Athletes will then return to the start mat to accumulate 200 crossover single skips (200 single skips for Scaled/Masters). All skipping is one athlete working at a time and splitting the reps however you like.

Then athletes will again perform the same number of synchro shuttle runs and synchro burpees over the line.

*The line for burpees is now in the middle of the field

Athletes will then return to the start mat to accumulate 100 Double Unders (200 single skips for Scaled/Masters). Then athletes will again perform the same number of synchro shuttle runs and synchro burpees over the line.

*The line for burpees is now at the end of the field.

Athletes will finish by sprinting back and crossing their start line.
 
 
 
 
 
 
 
 
 

RX
AMRAP 15 Mins:
40 Deadlifts 135/95#
30 Chest to Bar Pullups
20 Snatches 135/95#
10 Kipping HSPU

INTERMEDIATE
AMRAP 15 Mins:
40 Deadlifts 95/65#
30 Pullups
20 Snatches 95/65#
10 Kipping HSPU 1 ab mat

SCALED/MASTERS
AMRAP 15 Mins:
40 Deadlifts 65/45#
30 Ring Rows
20 Snatches 65/45#
10 Hand Release Pushups

WORKOUT FLOW:

Both athletes will start standing under the pullup bar. At the count of 3-2-1-Go, athlete 1 will advance to the barbell and begin deadlifting.

Athlete 2 may stand anywhere that is a safe distance from the working athlete. Athletes may change off who is working at any point during the workout.

One athlete works at a time.

No hand tag is required when changing off the same movement.

A hand tag is required when changing to a new movement.

After a team has accumulated 40 deadlifts, they move on to 30 C2B/Pullups/Ring Rows. After completing the pullups, the team moves on to 20 Snatches and then 10 HSPU or HRPU.

Teams will complete as many rounds and reps as possible in 15 minutes