This workout has two parts, each are scored as separate events. For both parts of the event, one partner will be working at a time.

EVENT 4A: 4min AMRAP

40/25 x CAL Bike
35 x Axel Bar Deadlifts (Rx: 205/155) (Scaled: 155/125)
30 x Toes to Bar/Toes to Rings
25/15 x HSPUs (Scaled: Ring Push-ups / Hand Release Push-ups)
25 x Hang Clean to Overhead (Rx: 135/85)(Scaled: 95/65)

There will be a 1 min rest after Event 4A, and then for Event 4B, teams will complete the same series of movements for time (8 min cap)

Standards

Bike → one partner must remain on the bike until the requisite number of calories are completed.


Deadlift → hips and knees must be extended with shoulders behind the bar at the top of each rep.


Toes to bar → both toes must touch the same time each rep. On the swing back, toes must come behind the rig.


Toes to ring → both toes must touch or pass through the rings each rep.


Handstand Push-up → male teams will perform reps to a flat surface, female teams will have one ab mat. Reps must start at the top (arms extended), head touch the mat or ground at the bottom, and arms extended at the top. There will be a standard box for hands to stay in (finger can extend but palms must be in the box).


Ring Push-up → Rep starts with arms completely extended, bicep must touch the ring at the bottom of the rep and then the whole body comes up in a straight line together. Rings will be set about a fist height off the ground.


Hand Release Push-up → Rep starts with arms completely extended at the top, chest must touch the ground and hands come off the ground at the bottom. Then whole body comes up in a straight line together.


Barbell Hang Clean to Overhead → Athlete must perform a deadlift before starting the reps. Each rep will start from the hang, touch the shoulders and then go overhead. If the athlete perform a push or split jerk, they must bring their feet in and extend knees and hips before lowering the bar.

1 The Accent Guys
2 The Lizzzards
3 Simonsdottirs
4 Totally Trousers'd
1 Bar Stars
2 The Early Risers
3 The Green Team
4 LADY CHATZ
1
2 Sports!
3
4
1 Raincity Barbelles
2 St.Melza
3 Vegan, Kats
4 Domingo Twix
1 Surface Intervals
2 The Downunderdogs
3 1st Degree Burn (Timon & Pumbaa)
4 Swole Train
Saturday - Feb 02

FOR TIME, WITH 1 ATHLETE WORKING AT A TIME:

  • 120 x double unders (Scaled: 60 hops)
  • 100 x Thruster (Rx: 95/65) (Scaled: 75/55)
  • 80/60 x CAL Row
  • 60 x Hang Power Snatch (same bar) 
  • 40/30 x CAL assault
  • 4x Lengths Front Rack Lunge (Rx: add 2x25/2x15)

FLOW

This is a chipper where partners can share work however they want, with one partner working at a time. It starts with 120 DU for Rx or 60 lateral bar hops for scaled. Then, 100 Thrusters (95/65 RX or 75/55) scaled, then 80/60 cal row, then 60 hang power snatch, then 40/30 cal bike, then complete 4 lengths of front rack lunges to finish the event. For RX teams, there will be plates out to add before performing the front rack lunges. There is a time cap of 15 min.


Movement standards:

  • Lateral hops must be two foot take-off, two foot landing
  • Thrusters must be hip crease below parallel squat and full lockout overhead to finish each rep
  • One partner must remain on the rower until the 80/60 cal is finish.
  • For the hang power snatch, the bar must come to the hang first and then your reps may start. A power snatch from the floor is a no-rep.
  • One partner must remain on the bike until the 40/30 cal is finished.
  • On the front rack lunges, partners must put the bar down on the ground every time they complete a “length” of lunges. If partners change who is holding the bar part way through a “length”, the bar must come down to the ground.
1 Eastern Promises
2 OGRA
3 Simonsdottirs
4 The Accent Guys
5
1 The Lizzzards
2 Totally Trousers'd
3 VinJa Ninjas
4 Worst Place Scenario
5 WODAFUDGE
1 Bar Stars
2 LADY CHATZ
3 The Early Risers
4 The Green Team
5
1 Domingo Twix
2 Raincity Barbelles
3 Sports!
4 St.Melza
5 Vegan, Kats
1
2 Surface Intervals
3 Swole Train
4 The Downunderdogs
5 1st Degree Burn (Timon & Pumbaa)

6:00 MINUTES TO FIND A MAX:

  • RX: 2x Clean + Jerk
  • SCALED: Clean + Hang Clean + Jerk

FLOW & STANDARDS

  • This is a max lift event where partners have 6 min total to each find their max weight.
  • Partners must share one bar and a set of plates between the two of them.
  • Each attempt at the lift must have clips on the bar. Weight can go up and down between attempts in any way.
  • Rx pairs will complete: 2 Cleans + 1 Jerk.
  • Scaled pairs will complete: 1 Clean + 1 Hang Clean + 1 Jerk.
  • Cleans must be performed “TNG” style, meaning the bar cannot rest on the ground between reps.
  • On the jerk, feet must be brought in line and hips extended before lowering the bar.
  • If someone fails a jerk, they cannot re-rack the bar and try another jerk, they must start the full complex again.
  • Any style of clean or jerk is acceptable.

This event will be performed with a running clock straight into part B - Go Abby Go

1 Eastern Promises
2 OGRA
3 Simonsdottirs
4 The Accent Guys
5
1 The Lizzzards
2 Totally Trousers'd
3 VinJa Ninjas
4 Worst Place Scenario
5 WODAFUDGE
1 Bar Stars
2 LADY CHATZ
3 The Early Risers
4 The Green Team
5
1 Domingo Twix
2 Raincity Barbelles
3 Sports!
4 St.Melza
5 Vegan, Kats
1
2 Surface Intervals
3 Swole Train
4 The Downunderdogs
5 1st Degree Burn (Timon & Pumbaa)

Immediately after part A: 

6:00 - 10:00 AMRAP:


RX:

  • Male: Burpee CTB
  • Female: Burpee Pullup

SCALED:

  • Male: Burpee Jumping CTB
  • Female: Burpee Pullup

Flow

This is a shared work gymnastics test that will start immediately following Event 2A. Teams will have 4 min to complete as many of the gymnastics movements as possible (see below for Division standards). In order for a team to perform reps, the non-working partner must be behind the cone in their lane.

Standards

  • Men Rx Teams: Burpee C2B Pull-ups
    • Chest must touch the ground on each burpee, and chest must touch the bar on each pull-up
  • Womens Rx Teams: Burpee Pull-ups
    • Chest must touch the ground on each burpee, and chin must be over the the pull-up bar on each pull-up
  • Mens Scaled Teams: Burpee Jumping C2B Pull-ups
    • Chest must touch the ground on each burpee, step onto box, and chest must touch the bar at the end of each jumping pull-up
  • Womens Scaled Team: Burpee Jumping Pull-ups
    • Chest must touch the ground on each burpee, step onto box, and chin must be over the pull-up bar on each pull-up
1 Eastern Promises
2 OGRA
3 Simonsdottirs
4 The Accent Guys
5
1 The Lizzzards
2 Totally Trousers'd
3 VinJa Ninjas
4 Worst Place Scenario
5 WODAFUDGE
1 Bar Stars
2 LADY CHATZ
3 The Early Risers
4 The Green Team
5
1 Domingo Twix
2 Raincity Barbelles
3 Sports!
4 St.Melza
5 Vegan, Kats
1
2 Surface Intervals
3 Swole Train
4 The Downunderdogs
5 1st Degree Burn (Timon & Pumbaa)

FOR TIME, ATHLETES ALTERNATING COMPLETE ROUNDS

The non working athlete will be face down on the ground while waiting.

20 x Alt DB Snatch (50/35) (35/20)
10 x Box Jump Over [Rx: 24/20] [Sc: 20/16]

20 x 1 Arm DB S2OH
10 x Box Jump Over [Rx: 24/20] [Sc: 20/16]

20x 1 Arm DB Thrust
10 x Box Jump Over [Rx: 24/20] [Sc: 20/16]

20 x KB+DB Box Step Over (+24kg / 16kg) (16kg / 8kg)
10 x Box Jump Over [Rx: 24/20] [Sc: 20/16]

10 minute cap

FLOW

This is a workout where partners alternate rounds of work. Each partner must complete the work before moving on to the next set of movements. While one partner is working, the other partner must be face down on the ground.

STANDARDS

  • DB snatch
    • athlete must alternate arms, and both sides of the DB must touch the ground at the bottom of each rep. DB must be over the body and arm extended to finish each rep.
  • Box Jumpover
    • athlete must get from one side of the box to the other. RX athletes must jump on the box (may step off), but scaled athletes can just step up if they prefer.
  • SA DB Shoulder to overhead 
    • DB must touch the shoulder at the bottom of each rep and athlete must have a locked out arm, feet together and hips and knees extended at the top of each rep. There is no minimum or maximum number of reps that have to be completed per arm.
  • SA DB Thruster
    • Athlete must pass through a full depth squat and lock the DB out overhead. There is no minimum or maximum number of reps that have to be completed per arm.
  • KB + DB Box Stepover
    • Athete will hold kettlebell in one hand and dumbbell in the other hand and step on to and over the box. Rep is complete when athlete is complete on the other side of the box. Athlete may not put KB or DB down during a rep, or use hands to get up and over the box at all.
1 Eastern Promises
2 OGRA
3 Simonsdottirs
4 The Accent Guys
5
1 The Lizzzards
2 Totally Trousers'd
3 VinJa Ninjas
4 Worst Place Scenario
5 WODAFUDGE
1 Bar Stars
2 LADY CHATZ
3 The Early Risers
4 The Green Team
5
1 Domingo Twix
2 Raincity Barbelles
3 Sports!
4 St.Melza
5 Vegan, Kats
1
2 Surface Intervals
3 Swole Train
4 The Downunderdogs
5 1st Degree Burn (Timon & Pumbaa)

EVENT 4B: for time (8min cap)

40x/25x CAL bike
35 x Axel bar DL (205/155 ish)(155/125 ish)
30 x TTB / TTR
25 / 15 x HSPU / Ring Push-ups / Hand Release Push-ups
25 x hang clean to OH (135/85)(95/65)

 

STANDARDS

Bike → one partner must remain on the bike until the requisite number of calories are completed.


Deadlift → hips and knees must be extended with shoulders behind the bar at the top of each rep.


Toes to bar → both toes must touch the same time each rep. On the swing back, toes must come behind the rig.


Toes to ring → both toes must touch or pass through the rings each rep.


Handstand Push-up → male teams will perform reps to a flat surface, female teams will have one ab mat. Reps must start at the top (arms extended), head touch the mat or ground at the bottom, and arms extended at the top. There will be a standard box for hands to stay in (finger can extend but palms must be in the box).


Ring Push-up → Rep starts with arms completely extended, bicep must touch the ring at the bottom of the rep and then the whole body comes up in a straight line together. Rings will be set about a fist height off the ground


Hand Release Push-up → Rep starts with arms completely extended at the top, chest must touch the ground and hands come off the ground at the bottom. Then whole body comes up in a straight line together.


Barbell Hang Clean to Overhead → Athlete must perform a deadlift before starting the reps. Each rep will start from the hang, touch the shoulders and then go overhead. If the athlete perform a push or split jerk, they must bring their feet in and extend knees and hips before lowering the bar.

1 Eastern Promises
2 OGRA
3 Simonsdottirs
4 The Accent Guys
5 The Lizzzards
6 Totally Trousers'd
7 VinJa Ninjas
8 Worst Place Scenario
9 WODAFUDGE
10
1
2
3
4 Bar Stars
5 LADY CHATZ
6 The Early Risers
7 The Green Team
8
9
10
1
2
3 Domingo Twix
4 Raincity Barbelles
5 Sports!
6 St.Melza
7 Vegan, Kats
8
9
10
1
2
3
4 Surface Intervals
5 Swole Train
6 The Downunderdogs
7 1st Degree Burn (Timon & Pumbaa)
8
9
10