On a 10-min clock with the rower running continuously:
18-15-12-9-6-3 cleans @ ascending weights*
AMRAP in remaining time: toes through rings (1 pt) and/or ring muscle ups (5 pts)
Three scores will be reported: 1. reps accumulated during AMRAP after clean ladder 2. Cals accumulated on rower 3. Time to complete cleans (THIS IS A TIE-BREAKER SCORE ONLY)
NOTES: - One player at a time works through prescribed rep scheme of cleans. - Each player must complete at least 5 cleans during the WOD. - Players may rotate in and out at anytime. At each rotation for the cleans, player rotating out must complete two burpees over and under player who is rotating in. There is no penalty for players subbbing in and out of the rower. - Cleans must be taken from floor and received in a squat in one fluid motion. Hang cleans, power cleans and split cleans will not count toward completion of cleans. - Two barbells will be provided. Bars will be pre-loaded at 125/85. Any number of teammates may assist in loading the bar with additional weights. - One player at a time accumulates cals on rower. As a player rotates out, he/she will reset the rower and note his cals accumulated on the team white board so that they may be tallied under the male or female category. - Cals accumulated by females will be multiplied by 1.4 when the WOD is scored. As an example, if the females accumulate 100 cals, they will be given credit for 140 cals. Cals accumulate by males will not have a multiplier associated with them. - Partners may assist each other to jump to rings.
150m partner carry, switching places every 50m* 20 alt dumbbell power snatches @70/50 40 Alt dumbbell power snatches @50/35 5 sets combined handstand walks/wheelbarrows** 150m partner carry, switching places every 50m*
*PARTNER CARRY DETAILS - Teammates A and B will alternate carrying each other and being carried. - Teammates C and D will alternate carrying each other and being carried. - A/B and C/D will remain working together in their respective partnerships for the duration of the 150m and may not switch partners at any time. - Teammate E will be running/walking behind teammates A-D while carrying a dumbbell @70/50 for the entire 150m. - If teammate E puts down the dumbbell, all players must cease working and may only resume once teammate E is again holding the dumbbell.
** WHEELBARROW AND HANDSTAND WALK DETAILS: - 1 set of partner wheelbarrow = 40m - 1 set of HS walk = 10m - once a 40m wheelbarrow or 10m handstand walk is begun, it must be finished; players may then switch to the alternate movement if desired.
NOTES: - One player holds a barbell in front rack @ 205/145 during all movements (other than the carry) while others rest and/or alternate in. - Reps may only be accumulated while bar is racked. Teammates may assist each other in racking barbell. Barbell may be transitioned to any player at any time.
31 double unders or 62 singles 10 toes to bar 11 hanging leg raises* 10 toes to bar 31 double unders or 62 singles AMRAP overhead squats in remaining time**
*toes must rise above hips **OHS weights by round: 95/65-125/85-155/105-170/115
NOTES: - One player at a time works through prescribed rep scheme. - One teammate must hang from climbing rope at all times that reps are being accumulated. Those wearing lifters must hang leg-less. Both hands must be wrapped around rope. Athletes may not tie a knot in rope. - There is no penalty for changes in teammates working. - Once a set of 31 double unders or 62 single unders is started, it must be finished. This means teams may alternate doing sets of singles and doubles from set to set, but may not alternate within a set. - Bars will be loaded at 95/65 at start of WOD. - Teammates may load bars with additional weight at any time. - Teammates may assist each other in getting bar into overhead position. - Athlete finishing the OHS at the end of any 2-min interval must move directly to the rope hang to start the next 2-min interval, but may come down at any time as with other rope hangs.
AMRAP 3 Each teammate completes the following couplet, each with a different weight: 5 box jump-overs @24/20” 5 dual dumbbell thrusters*
*DB thruster weights by round and player:35/20-45/25-50/30-55/35-70/45
NOTES: - Each player must complete his couplet before the next player may begin. - Score is equal to total rounds and reps accumulated in 3 mins. - Each player must choose a weight and stick with that weight throughout the WOD.