TEAM WOD 1: “Grip & Rip”
48 Pullups *(can divide any way you want)
Partner 1: 2 Squat Cleans 115/75
Partner 2: 10 Squat Cleans 115/75
36 Pullups *(can divide any way you want)
Partner 1: 6 Squat Cleans 155/105
Partner 2: 6 Squat Cleans 155/105
24 Pullups *(can divide any way you want)
Partner 1: 10 Squat Cleans 185/125
Partner 2: 2 Squat Cleans 185/125
*Only one athlete works at a time.
Pullups – The athlete will start with their arms fully extended and feet off the floor. The athlete will then use whatever method (strict, butterfly, or kipping) to bring their chin clearly over the pullup bar.
Squat Clean – The bar will be loaded with the starting weight. For the rest of the workout the athlete will be required to change their own weight. The rep will start with the barbell resting on the ground. In one motion up the athlete will perform a clean catching it in a squat position with the athlete’s hip crease below the top of the knee. The athlete will then stand with hips open and knees full locked out. Touch-N-Go is permitted. No bouncing the barbell off the ground. Power clean plus front squat is NOT permitted.
TEAM WOD 2: “Balls to the Walls”
Partner 1: 1 min. MAX DU’s
2 min MAX HSPU’s
3 min. MAX Wallballs (20/14 to 10 ft/9ft)
2 min. MAX HSPU’s
Partner 2: 1 min. MAX DU’s
HSPU’s – (RX Male / RX Female- Kipping is allowed)
Palms stay within a 36-inch wide by 24-inch deep pre-marked box. Every rep of the HSPU begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall. At the bottom, the athlete’s head makes contact with the ground.
Must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified height. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep.
DU’s – Rope passes under feet twice. The rope must spin forward for the rep to count.
TEAM WOD 3: “Snatch, Drop, and Row”
40 KB Snatches (Synchronized) 53/35
40 Burpee over Sandbag (Synchronized)
40 Sandbag Lunges (Synchronized) 45#
40 Cal Row/ Sandbag Hold (Divide anyway you want but if partner drops sandbag you must switch)
Synchronized KB Snatch- Athletes must have the Kettlebell hit lockout overhead, with the arm at extension and the hand directly over the shoulder. The knees and hips must be at extension when the hand is directly over the shoulder. The Kettlebell does not have to touch the ground and you can alternate but don’t have to. For synchronization the team will face the judge and start on the same arm and always do the rep on the exact same arm. You must both finish at the top before starting the next rep. (Do not drop or throw kettlebell!! It is dangerous for the athlete, the judge, and anyone else in the vicinity. A 5 Burpee penalty will be incurred and if the athlete continues they can be disqualified.)
Synchronized Burpee over Sandbag – The athletes must face the sandbag and do synchronized burpees over the sandbag. Chest and thighs must touch the ground and then jump over the sandbag with two feet. Stepping over is not permitted. You do not need to open hips before jumping over sandbag.
Synchronized Sandbag Lunges- For synchronization the team will face the judge and start on the same leg. Knee must touch the ground for lunges. The sandbag has to be held above the hips in the FRONT RACK for the first 20 reps and on the BACK OF NECK for the last 20 reps.
Sandbag Hold – The partner who is not rowing has to hold the sandbag above the hips in the front rack position. If the athlete drops it, they must switch.