Summer Bash WODS & Warm Ups
Trail Run RX: 2k Run RX2: 1600m Run RX3: 1200m Run Time Cap: 14 Minutes Score: Both partner's times will be added together Rules: ~Both partners run at the same time ~Partners do NOT need to stay together Movements: Run: There will be a marked trail run back to the gym's parking lot. Once athletes cross the line their time will be noted. Immediately following workout 1: partners will have exactly 10 minutes from when the FIRST athlete finishes the trail run to find a 1 RM of this complex: 3 Hang Power Cleans 2 Front Squats 1 Shoulder to Overhead Time Cap: 10 Minutes from when the first partner finished the run Score: Each athlete: (weight lifted ÷ S2OH 1RM) × 100. Team score is the sum of both percentages. Rules: ~Athlete MUST Deadlift the barbell to full lock out position before starting the complex. ~If an athlete power cleans the first rep, the complex will be void and the athlete must start over. ~A hang squat clean will not count as a rep for the hang power clean or the front squat. ~Athletes may not set the barbell down between movements — all 6 reps must be completed unbroken. ~Athletes choose the weight to load for each lift. ~Only one athlete lifts at a time, but teammates may take turns. ~ANYONE may assist with loading and unloading the barbell for the lifter. Movement: Barbell Complex Standards Start Position: The barbell must be deadlifted to full lockout before the complex begins. Once started, the athlete may not set the bar down until all 6 reps are completed. Once the complex is completed the athletes are allowed to do a CONTROLLED drop. Movement 1 – Hang Cleans (3 reps): ~The bar may be taken from any position above the knees with arms fully extended. ~Each rep finishes with the athlete standing tall, hips and knees fully extended, and elbows clearly in front of the bar. Movement 2 – Front Squats (2 reps): ~The barbell must remain in the front rack position. ~The hip crease must pass below the top of the knee. ~Each rep finishes with hips and knees fully extended and the bar in control. Movement 3 – Shoulder-to-Overhead (1 rep): ~The bar starts in the front rack position, touching the shoulders. ~Any variation is allowed: strict press, push press, push jerk, or split jerk. ~The rep finishes with the barbell overhead, directly over the midline of the body, and the athlete showing full extension of the arms, hips, and knees. 2 Rounds 200m Run 30 Mountain Climbers (L+R=2) 10 PVC Pass Throughs 1 Round (empty barbell) 5 Power Hang Cleans 5 Front Squats 5 Shoulder to Overhead 1-2 Round: Complex: 3 Hang Power Cleans 2 Front Squats 1 Shoulder to Overhead *Round 1: light weight, Round 2: Increase weight 4 Minutes 6 Synchro Alt DB Devil Presses Cal Bike (each partner) Max Gymnastics Movement #1 ~1 Minute Rest 4 Minutes 6 Synchro Devil Presses Cal Bike (each partner) Max Gymnastics Movement #2 ~1 Minute Rest 5 Minutes 6 Synchro Devil Presses Cal Bike (each partner) Max Gymnastics Movement #3 Gymnastic Movement 1: RX: Wall Walks RX2: Modified Wall Walks RX3: Push Up to Inch Worm Gymnastic Movement 2: RX: Toes to Bar RX2: Hanging Knee Raises (knees above hips) RX3: Leg Lifts to Up Right Gymnastic Movement 3: RX: 1 PT Pull Ups / 2PTS C2B / 3PTS BMU RX2 1PT Jumping C2B / 2PTS Pull Ups / 3 PTS C2B RX3: 1PT Jumping Pull Ups / 2PTS Jumping C2B / 3 PTS Ring Row (feet on tape line) For each round, partners will complete synchronized alternating Devil Presses, with each athlete using one dumbbell. After finishing, they will take turns completing their calories on the bike. The remaining time in the round will be used to perform as many reps as possible of the assigned gymnastics movement. Athletes will then rest for one minute before beginning the next round. Rules: ~Synchro Devils Press: Both partners must start and finish the movement at the same time. ~Each partner must complete their calories before the other partner starts. Bikes must be reset to zero before the next partner begins. ~Partners will take turns completing the gymnastics movement, partner CAN NOT work at the same time. ~For Gymnastic Movement 1 and 2: One Rep = One Point ~For Gymnastic Movement 3: Athletes can determine the difficulty of the movement in their division (RX, RX2, RX3). The harder the movement the more points they will earn. A partner could do different movements (only in their division) and earn different points. For example a partner in the RX division could do 3 pull up reps, 3 muscle up reps and 3 c2b pull up reps earning: 3 points for pull ups, 9 points for muscle ups and 6 points for C2B. For a total of 18 points. Time Cap: 15 Minutes Score: Total Points Accumulated between partners Movements: Jumping Pull Ups For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.). Jumping C2B Pull Ups For jumping C2B pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chest (below collarbone) must make contact with the bar. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.). Ring Row: Each rep begins with the athlete holding the rings and standing with feet on the designated tape marks. The athlete pulls their chest toward the rings until the chest touches the rings, then lowers back under control until the arms are fully extended. Feet must remain on the tape marks for the entire rep. Any loss of foot position, incomplete pull, failure to make contact with the chest or failure to fully extend the arms results in a no rep. Pull Up: This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chin must clearly be higher than the bar. Athletes may wear hand protection (gymnastics style grips, gloves, etc.). Chest to Bar Pull Ups: Each rep must start from a full hang with arms fully extended and feet off the ground. The rep is credited only when the chest clearly contacts the bar at or below the collarbone. Reps will be marked no-rep if the arms aren’t fully locked out at the beginning, the contact is above the collarbone, or if contact is missed altogether. Any grip or pull-up style is allowed, as long as these conditions are met. Bar Muscle Ups: Each rep must also begin from a full hang with arms fully extended and feet off the ground. The athlete must pass through some portion of a dip phase, and the rep is counted only when the arms are fully extended in the support position, with shoulders directly over or slightly in front of the bar (when viewed from the side). Common no-reps include starting without full arm extension, touching the upright, letting the feet rise above the bar during the kip, touching the bar with any part of the arm (besides the hands), failing to lock out at the top, or resting on the torso above the bar. No gymnastics transitions like uprises or rolls to support are permitted. Wall Walk: Hands to be on a 60-inch (men) or 55-inch (women) tape line, and the chest, feet, and thighs to touch the floor before and after the rep. At the top of the movement, both hands must be on a second 10-inch tape line, and on the descent, feet remain on the wall until both hands touch the starting tape line again. Modified Wall Walk: Both hands must remain in front of the tape until both feet are on the wall. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line. • On the descent, the feet must remain on the wall until both hands are in front of the tape line. (No part of the hand may be touching the line). The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground. Push Up to Inch Worm: Each rep begins with the chest and thighs touching the floor and the body in a straight line from head to heels. The athlete performs a push-up, and then pressing back up to full arm extension. Immediately after, the athlete walks their hands to their feet while keeping feet in place (the “inchworm”), then returns to the starting position with chest and thighs touching to the ground. Toes to Bar: Each rep begins from a dead hang on the pull-up bar with arms fully extended and feet off the ground. The athlete must raise both feet together so that the toes touch the bar while keeping a controlled motion. The rep is only credited when the toes make clear contact with the bar. Hanging Knee Raises: Each rep begins from a dead hang on the pull-up bar with arms fully extended and feet off the ground. The athlete raises their knees until the hip crease clearly passes below the top of the knee. Leg Raises to Upright: Each rep begins with the athlete lying flat on their back, arms at their sides or gripping the rig if needed for support. Keeping the legs straight, the athlete raises them until the toes touch the rig or bar. Synchronized Devils Press: Each athlete begins with one dumbbell on the floor, standing tall with feet flat. Both partners must have their chest and thighs to the floor at the same time, then press the dumbbell overhead, finishing with arms fully extended and hips and knees locked out, also at the same time. Athletes must alternate the dumbbell each rep. Bike: The bike must start at zero for every attempt. It is the athlete’s responsibility to ensure the bike is cleared back to zero before beginning. If the athlete fails to do so, the judge will reset the bike, and the athlete must start from zero. 2 Rounds :30 Bike 10 Lunges (no weight) 10 Burpees 10 DB Snatches (alternating) 1 Round 3 Wall Walks or modifications 4 Alternating Devils Press When you get to your station: 6 Scap Pulls 6 Kip Swings 6 Pull Ups Sandbag Toss over Box ~Each athlete has 2 Minutes of sandbag tosses over the box and then must climb over the adjacent box. ~Only one partner can work at a time. ~Partner B will go immediately after Partner A, there is no rest between and the clock does not stop. ~Once the partner's time starts they must finish before their partner goes. ~Weight of the sandbag will be specified on the scorecard and individualized for each athlete. Score: Total Reps accumulated between you and your partner ***Floater Must be completed by 10:30 AM |
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