AMRAP 3:00 x4
Rest 1 minute between rounds
Score is total Reps of the Burpee Movement
At 3,2,1,Go, Athletes will start at the barbell complex
RX - BB Weights (95/65)
Athlete 1:
1 Round-
9 Snatch
9 Hang Snatch
9 Overhead Squat
Athlete 2:
3 Rounds-
3 Snatch
3 Hang Snatch
3 Overhead Squat
In remaining time, max Burpee Box Jump Over (24/20)
INTERMEDIATE - Weights (75/55)
9 Snatch 75/55
3 rounds-
In the remaining time, Max Burpee Box Step Overs (24/20)
NON BARBELL - DB Weights (35/25)
8 DB Snatch
8 DB Hang Snatch
8 DB Front Squats
2 Rounds-
4 DB Snatch
4 DB Hang Snatch
4 DB Front Squats
Max Syncro Burpees (Syncro at the bottom, when both athletes chest is on the ground)
Partners will switch between the barbell complex each round (i.e. Round 1, A1 does the 9’s; A2 does the 3rnds of 3; Round 2 A2 does the 9’s; A1 does the 3rnds of 3)
Either Athlete can start on the Burpee Movement as soon as they finish their barbell complex; only one Athlete can work on the BBJO at a time (M/F pairs will have 2 boxes in their lane so they don’t have to flip the box)
WOD #2 - “The Crucible”
2 Part WOD - 10 MIN Time Cap
Part 1 Score is for Time
Part 2 Score is for Reps
RX
Part 1
150 Wall Ball Shots (30/20)
Cal Bike (60M/40F) *M/M 120; M/F 100; F/F 80
Part 2
Max Hand Stand Push Ups
INTERMEDIATE
150 Wall Ball Shots (20/14)
Cal Bike (50M/30F) *M/M 100; M/F 80; F/F 60
Max Double DB Strict Press (35/25)
Non BARBELL
100 Wall Ball Shots(14/10)
Cal Bike(50M/30F) *M/M 100; M/F 80; F/F 60
Max Hand release Push ups (One Athlete working at a time)
Lane will have an Assault Bike and wall ball 25ft away from Wall Ball Target.
At 3,2,1,Go, Athlete 1 will start on the Cal Bike while Athlete 2 will pick up the wall ball and moves to the wall to begin wall ball shots. Teams can switch out when they want but MUST switch if the WB hits the floor or if they fail to have continuous WB movement (2 second count) in which the judge will tell them to switch. To switch out, Athlete 2 will carry the WB 25ft and place WB on the ground next to the bike. Athlete 1 will stop on the bike once the WB is placed on the ground. Athlete 2 can start on the bike once Athlete 1 picks up the WB to carry back to the target area (MM, FF teams will use one ball; MF teams will have two). If one movement is finished before the other, athletes can switch however but they must continue the shuttle run. Athlete at the WB target will do a WB hold until the Athlete on the bike signals them for the switch
Athletes will have the remaining time in the 10 min to complete as many reps as possible. Only one athlete can work at a time. Shuttle runs continue as well.
WOD #3 - “The Finish”
20 MIN AMRAP (Rounds and reps)
500M Run (50M=1Rep)
40 KB Swings (American) (70/53) (work cannot start until both partners are back)
30 (10 T2B+10 PU+ 10 C2B) Syncro
20 Deadlift (205/165)
100ft Heavy carry (4x25ft each) (150/100) can be broken, but both Athletes must complete 100ft (25ft=1Rep)
500M Run (together; do not have to stay together) (50M=1Rep)
40 KB Swings (American) (53/35) Split however
30 (15 Strict Knee Raises+15 PU) Split however
20 Deadlift (185/135) split
100ft Heavy carry (4x25ft each) (120/75) can be broken, but both Athletes must complete 100ft (25ft=1Rep)
400M Run (together; do not have to stay together) (50M=1Rep)
40 KB Swings (American) (35/26) Split however
30 (Ring Rows) Split however
20 DB Deadlift (50/35) split
100ft DB Farmers Carry (4x25ft each) (50/35) can be split (25ft=1Rep)