WEEK 2
Jan 21 - Jan 27

Squat & Snatch V2
Division II

4 athletes on each team will complete:

  • AMRAP in :40 seconds, :20s rest x3
  • Air Squats

Straight into:

  • 4 minutes to find:
  • 3x Hang Snatch (any style)

Scoring

Score: Total Points (1 point / squat + 1 point per pound lifted)

Spread: 100 Points
2 points: Team with most points
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

Standards

All movements follow typical standards
Air squats will be performed with a 'bum ball' and most show full extension (hips open and chest up) at the top
All snatch reps may be squat or power

Swing'n Jump'n Throw V1
Division II

"Teams of 2 athletes will work as 1

For Time:

  • 150x Ketllebell Swings (24/16)
  • 75x Alternating Box Jumps (24/20"")
  • 100x Wallballs (20/14 @ 9')

Scoring

Score: Total Time

Spread: :60

2 points: Team with the fastest time
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

at 3, 2, 1, go the first pair of athletes will begin on the wallballs
Each 'pair' of athletes will both complete the same amount of work / number of reps.
example: Athletes 1 & 2 complete 20 wallballs (at the same time), athletes 3 & 4 complete 20 wallballs (at the same time) = 40 wallballs completed.
Pairs may switch in and out at any time (staying together) but both athletes must complete the same number of reps before switching.

Standards

All movements follow typical standards
Kettlebell swings are to 'above eye level' (~45 degrees)
Wallballs will be completed with a bum ball
Alternating box jumps means one athlete jumps on the box, then the other, and that counts as one rep
if not sharing a box, the 2nd athlete must wait until the first athlete is off the top "

WODS'n Bars
Division II

Teams will split into pairs, with 1 athlete in each pair working at a time

6min AMRAP
2min REST (switch)
6min AMRAP

WOD A

  • Alternating complete rounds with your partner
  • 10/7x Calorie Row
  • 7x Burpees

WOD B

  • Alternating complete rounds with your partner
  • 1, 2, 3, 4...
  • Men: Ground to overhead / Women Ground to Shoulder (95lb ladies bar)

Scoring

Score: Total Reps combined

Spread: 30 reps

2 points: Team with the most reps
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Team will split into 2 pairs (that will stay together for both workouts)
At 3, 2, 1, go... 1 athlete will begin the calorie row, an athlete in the other pair will complete 1x ground to overhead
WOD A FLOW: Athlete 1 completes 14/10x Calorie row, then 7 burpees, then Athlete 2 does the same (= 34 reps)
WOD B FLOW: Athlete 1 will complete 1x ground to overhead, then athlete 2 will complete 1x ground to overhead (= 2 reps)
Teams will alternate this way for 6 minutes
After 6 minutes both teams will rest 2 minutes, and switch workouts

Standards

All movements follow typical standards
Calorie row: womens 7 calories = 10 reps
Ground to overhead may be any style; snatch, clean and jerk, etc. as long as the bar begins on the ground and ends overhead at extension
Ground to shoulder may be any style clean