WOD 1

PART 1
With a running 12-minute clock:

Row 1000m for time.
Share the work any way you want.

SCORE 1a: Time to Complete

PART 2
Clock continuing from 1a…

AMRAP - You go, I go, each partner does a complete round with ascending reps.

Partner 1:
- 3 BB Thrusters
- 6 Toes above hips / Knee raises

Partner 2:
- 4 BB Thrusters
- 8 Toes above hips / Knee raises

Partner 1:
- 5 BB Thrusters
- 10 Toes above hips / Knee raises

…continuing in this pattern until the time cap.

WOD 1 Standards

Row - The athlete's feet do not have to be strapped in. The damper can be whatever the athlete chooses. Before the WOD starts the monitor should be reset to count down from 1,000 meters to zero. Don't touch the handle before the MC says "Go." Partners can break up the work any way they want. No hand tag is required. The athlete finishing the row cannot get off the rower until 1000 meters have been rowed. The athlete doing the first round of thrusters cannot touch the bar until the judge confirms the row is complete.

Thrusters -This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the body midline. The bar starts on the ground. If the barbell is dropped, it must settle on the ground before the athletes picks it up for the next repetition. The first rep CAN be a squat clean into a thruster.

Hanging Core Variations:
-Intermediates - Toes above hips: The first rep must begin with the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the toes of both feet must rise above the hips. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. An overhand, underhand, or mixed-grip are permitted. The inactive partner cannot touch the thruster bar until the "hanger" is off their bar.

-Novice/Masters - Knees above hips: The first rep must begin with the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the top of the knees must rise above the hips. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. An overhand, underhand, or mixed-grip are permitted. The inactive partner cannot touch the thruster bar until the "hanger" is off their bar.

Thruster Variations:
-Intermediate: M-95#/F-65#
-Novice/Masters: M-65#/F-45#

SCORE 1b: Total Reps Completed

WOD 2

10-Minute Time Cap
Goal: Accumulate 100 Box Overs

EMOM – Starting with 00:00

 10 DB Alt Synchro Snatches - Remainder of minute to accumulate max box overs.

- Share the box overs any way you want.

Will you hit 100 DB snatches or 100 box overs first in 10 minutes? The goal is to get to 100 box overs first!

WOD 2 Standards

Dumbbell Alternating Synchro Snatches- The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead with the hips and knees both extended. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition.

Synchro- Athletes must be locked out overhead at the same time. If one partner gets there first they have to wait for the other partner to get there to get credit.

Box Overs- Athletes must get both feet on top of the box at the same time before dismounting on the opposite side. Athletes canNOT just jump OVER the box. Athletes do not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting. No part of the Athlete's body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. Athletes cannot cross the box corner to corner. Partners cannot cross the box from right angles to one another. For example, partner 1 crosses the box across the short distance but partner 2 crosses the box across the long distance. Both partners must go over the box across the same start side and finish side. The inactive partner cannot start a box over until both feet of the active partner are on the ground. Share the work any way you want.

Box overs are not synchro.

One Box Per Team- One box per team. If mixed-sex intermediate, athletes are responsible for flipping the box.

DB Variations
- Intermediates: M-50#/F-35#
- Novice/Masters: M-35#/F-20#

Box Variations
- Intermediate Men: 24"
- All Others: 20"

Jump Variations
- Intermediates: Must two-foot takeoff jump on top of the box but may step down.
- Novice/Masters: Stepping up and down is fine but may jump if you want.

SCORE: Time to Complete
If incomplete at the time cap the score will be CAP + Total Reps Completed

WOD 3

12-Minute AMRAP

Intermediates
- 24’ DB Walking Lunges
- 12 DB Cleans
- 6 Wall Walks

Novice/Masters
- 24’ DB Walking Lunges
- 12 DB Cleans
- 12 DB S2OH

Partners share the work any way you want.

WOD 3 Standards

Dumbbell Walking Lunges- The Athlete must stand upright with both dumbbells hanging at the sides with arms extended (farmer carry) and feet together with toes behind a marked line. The athlete must alternate which foot leads for each rep. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain in position for the duration of the repetition. The 24 feet are complete when the heals of both feet are past the line marking 24 feet.

If the dumbbells are not in the proper position, if the athlete shuffles their feet, if the trailing knee does not touch the ground, if the next step is initiated before fully standing up, or if the athlete fails to meet any standard during a step, the dumbbells must be brought back to the last six-foot marker.

If sharing the work, the inactive partner cannot touch their dumbbells until the active lunger has set the dumbbells down. The partner swapping in must begin from where their partner left off but always behind the nearest marker line from that point.

Lunge setup - The lunge area will be set up in 6-feet increments. Every 6’ = 1 rep. A host may have a 6' area for a down/back down/back = 24' -OR- a 12’ area for a down/back = 24'. The host will mark off every 6’ so points can be counted and also so athletes know where they have to go back to if they do an improper lunge or the dumbbell touches the ground between marks.

Dumbbell Cleans- For the clean, the dumbbells begin on the ground, outside the athlete’s feet. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions. No bouncing. A muscle clean, power clean, squat clean or split clean may be used, as long as the dumbbells come up to the shoulders in one motion, the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the center of the athlete’s body. If sharing the work, the inactive partner cannot touch their dumbbells until the active partner sets theirs down on the ground.

Wall Walks- Wall walks begin with the Athlete face down, feet flat against the wall, hands off the floor like a hand-release push-up and the entire front of the body touching the ground. As the Athlete pushes their hands against the floor (like a push-up) they will kick up onto the wall and begin walking their hands toward the wall as their feet walk up the wall. Both hands must touch a taped line that will be on the floor with the edge of the tape furthest from the wall at 12 inches. After both hands touch the marked line the Athlete will walk their hands away from the wall with both hands being at least 24 inches away from the wall before the feet drop to the floor. Another marked line will be placed at 24 inches away from the wall for a clear mark to cross. If sharing the work no hand tag is necessary. Only ONE Athlete can be lying down/on the wall at a time.

Dumbbell Shoulder-to-Overhead- The athlete must first get the dumbbells from the ground to the shoulders with the rear head of the dumbbell touching the shoulders and the hands below the ears and the Athlete standing fully upright. A strict press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The Athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells. The center of both dumbbells must be over or slightly behind the center of the athlete’s body, with the feet in line. The rear heads of the dumbbells must touch the shoulders with each rep. If sharing the work, the inactive partner cannot touch their dumbbells until the active partner sets their dumbbells on the ground.

Dumbbell Variations:
-Intermediates: M-50#/F-35#
-Novice/Masters: M-35#/F-20#

SCORE: Reps Completed

WOD 4

5-Minute Time Cap

- 27 Front Squats
- 9 Bar Facing Burpees
- 21 Front Squats
- 7 Bar Facing Burpees
- 15 Front Squats
- 5 Bar Facing Burpees
- 9 Front Squats
- 3 Bar Facing Burpees
- 3 Front Squats
- 1 Bar Facing Burpee

Partners share the work any way they want.

WOD 4 Standards

Front Squats- The first rep starts by cleaning the preloaded bar from the floor into the front-rack position. A rep is completed by maintaining the bar in the front-rack position, lowering the hip crease below the knee and then standing up until the hips and knees are fully extended. Any grip is permitted (standard, Frankenstein or "I Dream of Jeannie") as long as the bar remains in the front-rack position. If sharing the work, the bar must be set down on the ground and cannot be handed off at front-rack height for a transfer.

Bar-Facing Burpee- For the bar-facing burpees, athletes must use a barbell with 18-inch plates. Burpees must be performed perpendicular to and facing the barbell. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the barbell. Hands and feet must remain inside the width of the plates. Stepping and/or jumping back to the starting position are both permitted. Intermediates: Must jump over the barbell using a two-foot takeoff. Novice/Masters: Single-legged jumping or stepping over is permitted.

Variations:
Intermediates: 95#/65#
Novice/Masters: 75#/55#

SCORE: Time to Complete
If incomplete at the time cap the score will be CAP + Total Reps Completed

EQUIPMENT ALLOWED

Q: What equipment can be worn?
A: Gloves, wrist wraps, belt, elbow/knee sleeves, "lifter" shoes.

Q: Can I wear deadlift straps? (anything that wraps around the bar that reduces a need to grip)
A: No, deadlift straps are NOT allowed. No Versa Gripps!

Q: Can we bring our own rope?
A: Yes and your own rope is the only equipment of your own that you can use during the competition.

Q: This maybe a dumb question but are ammonia packets allowed?
A: Ask your Host when you get to the event, however, we’d advise against it as it’ll take time you are not likely to have to spare.