WOD 1: 2 athletes, (minutes 0-8)
Partner DT – 8 minute AMRAP
12 Deadlifts 155/105/75
9 Hang cleans
6 Push Jerks
WOD standards: Each athlete must complete 1 full round individually
(partner 1 must complete round 1, partner 2 must complete round 2.) After round 2, either partner can complete the following rounds however they desire. After round 2, partners CAN help each other complete rounds, but only one person may have their hands on a bar at a given time. Reps can be divided however team sees fit. Pairs can be mixed gender (2 bars) or same gender (1 bar).
Deadlift standards: Bar begins on the ground. Athlete must pick the bar up fully extending their knees and hips with shoulders behind the bar. Bumpers must touch the ground in between each rep. Sumo-deadlifts are not permitted – hands must be outside of the legs. Athlete MUST complete the 12th deadlift, reaching full extension of the hips with his/her shoulders behind the bar, before lowering the bar to begin the hang clean movement.
Hang Clean standards: The movement will begin with the bar in a hanging position, approximately between the mid-thigh and knee. The athlete will then clean the bar into a front rack position. The athlete must show full extension of the hips & knees with elbows in front of the bar at the top of the movement.
When transitioning from the 12th deadlift into the 1st hang clean, there must be an obvious lowering, or change of direction, of the bar from the end position of the deadlift, into the start position of the hang clean. Cleans from the floor are not permitted.
Push Jerk (shoulder to overhead) standards: Athlete begins with the bar in the front rack position. They may strict press, push press, push jerk, or split jerk the weight overhead with the bar stacked directly over the shoulders. At the top of the movement arms, hips, and knees must be fully extended and showing control of the weight. If the athlete chooses to split jerk they must return their feet underneath their hips to complete the rep.
3 minute rest and WOD change (minutes 8-11)
WOD 2: 2 males, 2 females; For time, with a 14 minute time cap (minutes 11-25)
“Rowing Heavy Team Helen”
Rx Division – 4 rounds of:
21 KB Swings (70/53)
12 Chest to Bar Pullups
Scaled Division – 4 rounds of:
21 KB Swings (53/35)
12 Pullups or Burpee pullups
-Workout is done in relay format for time, with a time cap of 14 minutes.
-Each team member is responsible for only ONE round.
-The next team member may not begin the row until the previous team member finishes his/her last pullup, but may be waiting on the rower with feet locked in. The athlete on the rower may not touch the handle until the last rep of pullups is complete.
-Scaled athletes may choose to do burpee pullups if a pullup is not achievable, with using the “jump” from the burpee to jump into the pullup. Scaled athletes just need to complete 12 pullups of either fashion, meaning they can begin the set completing pullups, and should they begin to fail after the 7th rep of pullups, they can complete the set of 12 by doing 5 burpee pullups.
Kettlebell Swing: The movement will start with the bell between the athlete’s legs. Using both hands, the athlete will elevate the bell into the overhead position. At the top of the swing, the athlete’s arms must be fully extended and ears showing in front of arms. The knees, hips, shoulders, and elbows must be in vertical line. The base of the kettlebell must be pointed towards the sky. The kettlebell must pass between the legs before the start of the next swing.
Chest to bar pull up standards: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chest must TOUCH the bar at the clavicle or below. Arms must be fully extended at the bottom of each pull up. Strict, kipping, butterfly chest to bar pull ups are all permitted.
Pull Up: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chin must clear the top plane of the bar. Arms must fully extended at the bottom of each pull up. Strict, kipping, butterfly pull ups are all permitted.
Burpee Pull Up: The athlete will begin the movement by touching his/her chest and thighs to the ground. He/she will then jump up and pull themselves to the bar where the chin must clear the top plane of the bar. Athletes MAY jump into the pullup; full extension of the elbows is not required at the bottom of the movement. Athletes will need to select a bar at a height no lower than where he/she can just touch the bar at full leg and arm extension. (Don’t use a bar that is obviously too short for you on this one, please;)
3 minute rest and WOD change (minutes 25-28)
WOD 3: 2 males, 2 females (minutes 28-40)
12 min AMRAP
40 Partner Wall Balls (20/14) (same gender pair)
40 Partner Alternating Plate Step Ups (24”/20”) (45/25/15) (mixed gender pair)
40 Partner Med Ball Situps (20/14) (same gender pair)
40 Partner Plate burpees (45/25/15) (mixed gender pair)
WOD Standards: Same gender pairs must be used for the Partner Wall Balls and the Partner Med ball situps due to the weight of the medball and the height of the med ball toss. Mixed gender pairs must be used for the Alternating Plate Step-ups and the Partner Plate Burpees. These pairs do not have to be the same pairs throughout the WOD, just as long as the gender requirement is met for each movement. Ex: Sarah can do the Wall Balls with Jessica the first round, but then have Joe and Jack do the wall balls the second round, while she does step ups with Jack in round 2. Teams can also switch as needed throughout the WOD, as long as the same or mixed gender requirement is always met.
Partner wall balls: Partner A will squat the med ball and throw the ball to the target. Partner B will receive the ball off of the wall, squat and throw the ball back to the same target. Only one partner is squatting at a given time. For a rep to count, the athletes’ hip creases must pass below the horizontal plane of the knee and the ball must touch the wall at the designated height. All men will throw to a 10ft target, all women will throw to a 9ft target. Partners must be of the same gender for this movement.
Alternating Plate Box Step-ups: Holding the plate, the athlete will step onto the box. The athlete is required to fully extend hips and knees on top of the box as well as show control at the top of the movement. Only the feet may make contact with the box…no hands, knees or plate may make contact with the box. Athletes must alternate reps. If an athlete is no-repped, he/she must complete a good rep before the other athlete may complete a rep. All Rx athletes will step to a 24″ box. All scaled athletes will step to a 20″ box. Partners must be of mixed gender for this movement.
Partner Medball Situp: A good rep is counted when medball is passed. The medball must touch the ground behind the athlete’s head, then the athlete must situp and pass the medball to his/her partner. Both athletes must perform a situp each time, not just person who has the medball. To clarify: in a set of 10 reps, each athlete will do 10 situps, 5 of them passing the medball, 5 of them receiving the medball. Partners must be of same gender for this movement.
Partner Burpee to plate: Athletes will perform the burpees at the same time. At the bottom position, the athletes’ chests and hips must touch the ground. At the top position, the athletes must JUMP (NOT STEP) with both feet onto their respective bumper plates showing full extension of the hips and knees. Athletes do not have to clap at the top of the rep. The burpees do not have to be synchronized, but a rep is not counted until both team members have completed the movement, with full hip and knee extension, on top of the plates. One rep is counted each time both athletes perform the movement and end together on top of the plates.
3 minute rest and WOD change (minutes 40-43)
WOD 4: 2 males, 2 females; For time, with a 10 minute time cap (minutes 43-53)
-Workout is done in relay format.
-Each team member is responsible for only ONE section of double unders and snatches.
-The next team member may not begin their double unders until the previous team member finishes his/her last snatch.
-Non-working team members may assist in the changing of weights for snatches.
-Scaled athletes MAY scale their portion to singles, but must complete TRIPLE the number of DU required. The decision to scale is each athlete’s individual decision, meaning if Team Member A choses to scale, Team Member B may still choose to complete his/her section of the WOD with DU. The decision to scale must be made prior to the start of the WOD and cannot be changed once the work on the jump rope has begun. So…if an athlete decides to do DU, he/she MUST finish his/her section with DU.
Team Member A:
80 Double Unders
4 Snatch (155/105/75)
Team Member B:
60 Double Unders
8 Snatch (135/95/65)
Team Member C:
40 Double Unders
12 Snatch (115/85/55)
Team Member D:
20 Double Unders
16 Snatch (95/75/45)
Double Unders / Singles: (DU) The jump rope must pass under the athletes feet twice before the athlete’s feet return to the ground. (SU) The jump rope must pass under the athlete’s feet once before the athlete’s feet return to the ground.
Snatch: The athlete may squat, power, or split snatch the weight overhead. The bar must come from the ground to full lockout overhead with the hips, knees, and elbows fully extended. If split snatching, feet must be brought back underneath the athlete to complete the movement. A snatch from the hang is a no rep.