When Annie met Karen

10 min AMRAP:
50 Wallballs (6/3)
40 Single unders
30 Synchro Sit ups - all 3 athletes

Score: Total rounds and reps

To Scale Up this workout:

Wallball weights increase to (9/6) & Double unders instead of Single Unders - all athletes will have to Scale Up or complete as recommended BUT keep in mind not all athletes have to complete wallballs or skipping movements!

SIU bonus:

If the team choose to scale up an additional 30 reps per round will be awarded for every complete round. If a round is incomplete at the 10 min timecap the 30 additional reps for that round will NOT be awarded.

Description:

At the call of 3,2,1, GO! 1 athlete will run out from behind the start line and start working through the wallballs. At any stage the athlete can run back, tag a teammate who will run out and continue with the WB's. This will continue until 50 reps are complete.

The athlete who finishes the WB's can go straight to doing single or double unders (if Scaling Up) or can run back and tag in a teammate.

When all 40 single or double unders are complete all 3 athletes will have to complete 30 synchro sits ups.

Once all 30 reps are complete one athlete will once again start the WB's once the other two athletes are back behind the start line.

There are no minimum rep requirements except for the synchro sit ups.

Hey Athletes,

So here it is the first WOD release. Please note these are NOT in order that the day will run, we aren't that nice!!

Team DT

Time domain - 12 minutes

Each athlete must establish a max complex of:

4 T&G Deadlift + 3 Hang Power Clean + 2 Shoulder To Over Head

Score - Heaviest lift for each athlete in KG accumilated into a Team score.

There is no SIU option for this workout.

Description:

All 3 athletes have 12 minutes in which to go as heavy as possible for the DT complex.

Only 1 athlete may lift at a time. Each athlete can have as many attempts as they like, the bar can ascend and descend in weight.

Full extension must be achieved at the top of each deadlift rep - shoulders behind the bar with legs locked out.

The bar must stay above the knee in the hang on the HPC, hips must not pass parallel in the catch and the athlete must be at full extension with the bar on their shoulders at the top of each rep.

Any variaton of STOH is allowed (strict press, push press, push jerk or split jerk) but for each rep to count the bar must finish over head, under control with feet stacked, in line, under the shoulders.

Final lifts will be allowed to continue & will be counted as long as the bar is off the ground for the 1st DL when the clock reaches 12:00.

Workout: 12-9-6-6-9-12

Athlete A 12 Dbl DB DL + 12 lateral burpees
Athlete B 9 Dbl DB DL + 9 lateral burpees
Athlete C 6 Dbl DB DL + 6 lateral burpees
Athlete A 6 Dbl DB DL + 6 lateral burpees
Athlete B 9 Dbl DB DL + 9 lateral burpees
Athlete C 12 Dbl DB DL + 12 lateral burpees

Score is time to complete the above work.

DB weights are 2 x 15kg for Male teams and 2 x 10kg for Female teams.


To 'Scale It Up' the DB weights change to the below;

Female: 15kg DBs
Male: 22.5kg DBs

Each athlete can choose whether they SU or not.

SIU Bonus:

For each athlete that 'Scales Up' a 15 sec bonus will be deducted from the teams completion time.
IE the team completes the workout in 5:33 and 2 athletes scaled up so the time submitted will be 5:03.

If the workout is incomplete at the 6 min Time Cap NO bonus will be applied for scaling up.


Description:

At the call of 3-2-1-GO! Athlete A will run out to their DB's, complete 12 Deadlifts before completing 12 lateral burpees over a specified line.
Once complete Athlete A runs back and tags in Athlete B who does 9 of each, who then tags in Athlete C who completes 6 of each.
Athlete A is tagged back in and works back down the pyramid and completes 6 of each. Athlete B completes 9 again and Athlete C completes 12 of each.

Rules;

The burpees must include a jump but it does not have to be a 2 footed take off and landing.

1 head of each DB must touch the floor on each rep & shoulders stacked over hips with legs locked out and a DB in each hand at the top of each rep.

For every rep incomplete at the 6 min Time Cap, 1 secs will be added to the time. IE if 6 burpees of the final 12 are incomplete at 6 minutes, the score submitted will be 6:06

Jack (a) & Jerry (b)

Each Athlete runs: 1 x 800m (all 3 must complete 800m)

Remaining 2 alternate between:

Row for metres

and AMRAP of:

10 Push Press (35/25)
10 KB Swings (20/12)
10 Box jumps (24/20)

Score = Row distance & Rounds and reps of AMRAP


To 'Scale It Up' all athletes move up to....

Female: 30kg Push Press, 16kg KB, no stepping box jumps (stepping down is permitted)

Male: 42.5kg Push Press, 24kg KB, no stepping box jumps (stepping down is permitted)

All athletes must SIU and across all 3 movements, or they must all complete as prescribed at the lighter weights and where they can step onto the box.

If the team choose to 'Scale Up' a bonus of 5 reps will be added for every complete round.

IE 10 rounds and 12 reps are completed so the score would be (30 reps per round x 10) + (5 bonus reps per round x 10) + 12 reps = 362 reps.

The row is not impacted by Scaling Up and is scored separately (Jerry) which will also be in decider in tied places at the end of all 4 workouts.


Description;

At the call of 3,2,1 GO! 1 athlete will head out for their 800m run, 1 athlete starts rowing for metres and the 3rd athlete starts working their way through the AMRAP of Push Press, Swings & Box jumps.

The athletes rowing and doing the AMRAP can swap in and out as many times IF and when they wish.

When the athlete running returns one of the other athletes must run.

The 2 remaining athletes continue to row and work through the AMRAP. This repeats until all 3 athletes have run.

Rules;

Each athlete must run 800m each in the 14 minutes. At the 14 minute buzzer all 3 athletes must be back on their station.

If an athlete is still running at the end of workout a penalty of 800m will be deducted from the total row distance.

Jack (a) & Jerry (b)

Each Athlete runs: 1 x 800m (all 3 must complete 800m)

Remaining 2 alternate between:

Row for metres

and AMRAP of:

10 Push Press (35/25)
10 KB Swings (20/12)
10 Box jumps (24/20)

Score = Row distance & Rounds and reps of AMRAP


To 'Scale It Up' all athletes move up to....

Female: 30kg Push Press, 16kg KB, no stepping box jumps (stepping down is permitted)

Male: 42.5kg Push Press, 24kg KB, no stepping box jumps (stepping down is permitted)

All athletes must SIU and across all 3 movements, or they must all complete as prescribed at the lighter weights and where they can step onto the box.

If the team choose to 'Scale Up' a bonus of 5 reps will be added for every complete round.

IE 10 rounds and 12 reps are completed so the score would be (30 reps per round x 10) + (5 bonus reps per round x 10) + 12 reps = 362 reps.

The row is not impacted by Scaling Up and is scored separately (Jerry) which will also be in decider in tied places at the end of all 4 workouts.


Description;

At the call of 3,2,1 GO! 1 athlete will head out for their 800m run, 1 athlete starts rowing for metres and the 3rd athlete starts working their way through the AMRAP of Push Press, Swings & Box jumps.

The athletes rowing and doing the AMRAP can swap in and out as many times IF and when they wish.

When the athlete running returns one of the other athletes must run.

The 2 remaining athletes continue to row and work through the AMRAP. This repeats until all 3 athletes have run.

Rules;

Each athlete must run 800m each in the 14 minutes. At the 14 minute buzzer all 3 athletes must be back on their station.

If an athlete is still running at the end of workout a penalty of 800m will be deducted from the total row distance.

When Annie met Karen

10 min AMRAP:
50 Wallballs (6/3)
40 Single unders
30 Synchro Sit ups - all 3 athletes

Score: Total rounds and reps

To Scale Up this workout:

Wallball weights increase to (9/6) & Double unders instead of Single Unders - all athletes will have to Scale Up or complete as recommended BUT keep in mind not all athletes have to complete wallballs or skipping movements!

SIU bonus:

If the team choose to scale up an additional 30 reps per round will be awarded for every complete round. If a round is incomplete at the 10 min timecap the 30 additional reps for that round will NOT be awarded.

Description:

At the call of 3,2,1, GO! 1 athlete will run out from behind the start line and start working through the wallballs. At any stage the athlete can run back, tag a teammate who will run out and continue with the WB's. This will continue until 50 reps are complete.

The athlete who finishes the WB's can go straight to doing single or double unders (if Scaling Up) or can run back and tag in a teammate.

When all 40 single or double unders are complete all 3 athletes will have to complete 30 synchro sits ups.

Once all 30 reps are complete one athlete will once again start the WB's once the other two athletes are back behind the start line.

There are no minimum rep requirements except for the synchro sit ups.

Hey Athletes,

So here it is the first WOD release. Please note these are NOT in order that the day will run, we aren't that nice!!

Team DT

Time domain - 12 minutes

Each athlete must establish a max complex of:

4 T&G Deadlift + 3 Hang Power Clean + 2 Shoulder To Over Head

Score - Heaviest lift for each athlete in KG accumilated into a Team score.

There is no SIU option for this workout.

Description:

All 3 athletes have 12 minutes in which to go as heavy as possible for the DT complex.

Only 1 athlete may lift at a time. Each athlete can have as many attempts as they like, the bar can ascend and descend in weight.

Full extension must be achieved at the top of each deadlift rep - shoulders behind the bar with legs locked out.

The bar must stay above the knee in the hang on the HPC, hips must not pass parallel in the catch and the athlete must be at full extension with the bar on their shoulders at the top of each rep.

Any variaton of STOH is allowed (strict press, push press, push jerk or split jerk) but for each rep to count the bar must finish over head, under control with feet stacked, in line, under the shoulders.

Final lifts will be allowed to continue & will be counted as long as the bar is off the ground for the 1st DL when the clock reaches 12:00.

Workout: 12-9-6-6-9-12

Athlete A 12 Dbl DB DL + 12 lateral burpees
Athlete B 9 Dbl DB DL + 9 lateral burpees
Athlete C 6 Dbl DB DL + 6 lateral burpees
Athlete A 6 Dbl DB DL + 6 lateral burpees
Athlete B 9 Dbl DB DL + 9 lateral burpees
Athlete C 12 Dbl DB DL + 12 lateral burpees

Score is time to complete the above work.

DB weights are 2 x 15kg for Male teams and 2 x 10kg for Female teams.


To 'Scale It Up' the DB weights change to the below;

Female: 15kg DBs
Male: 22.5kg DBs

Each athlete can choose whether they SU or not.

SIU Bonus:

For each athlete that 'Scales Up' a 15 sec bonus will be deducted from the teams completion time.
IE the team completes the workout in 5:33 and 2 athletes scaled up so the time submitted will be 5:03.

If the workout is incomplete at the 6 min Time Cap NO bonus will be applied for scaling up.


Description:

At the call of 3-2-1-GO! Athlete A will run out to their DB's, complete 12 Deadlifts before completing 12 lateral burpees over a specified line.
Once complete Athlete A runs back and tags in Athlete B who does 9 of each, who then tags in Athlete C who completes 6 of each.
Athlete A is tagged back in and works back down the pyramid and completes 6 of each. Athlete B completes 9 again and Athlete C completes 12 of each.

Rules;

The burpees must include a jump but it does not have to be a 2 footed take off and landing.

1 head of each DB must touch the floor on each rep & shoulders stacked over hips with legs locked out and a DB in each hand at the top of each rep.

For every rep incomplete at the 6 min Time Cap, 1 secs will be added to the time. IE if 6 burpees of the final 12 are incomplete at 6 minutes, the score submitted will be 6:06

Jack (a) & Jerry (b)

Each Athlete runs: 1 x 800m (all 3 must complete 800m)

Remaining 2 alternate between:

Row for metres

and AMRAP of:

10 Push Press (35/25)
10 KB Swings (20/12)
10 Box jumps (24/20)

Score = Row distance & Rounds and reps of AMRAP


To 'Scale It Up' all athletes move up to....

Female: 30kg Push Press, 16kg KB, no stepping box jumps (stepping down is permitted)

Male: 42.5kg Push Press, 24kg KB, no stepping box jumps (stepping down is permitted)

All athletes must SIU and across all 3 movements, or they must all complete as prescribed at the lighter weights and where they can step onto the box.

If the team choose to 'Scale Up' a bonus of 5 reps will be added for every complete round.

IE 10 rounds and 12 reps are completed so the score would be (30 reps per round x 10) + (5 bonus reps per round x 10) + 12 reps = 362 reps.

The row is not impacted by Scaling Up and is scored separately (Jerry) which will also be in decider in tied places at the end of all 4 workouts.


Description;

At the call of 3,2,1 GO! 1 athlete will head out for their 800m run, 1 athlete starts rowing for metres and the 3rd athlete starts working their way through the AMRAP of Push Press, Swings & Box jumps.

The athletes rowing and doing the AMRAP can swap in and out as many times IF and when they wish.

When the athlete running returns one of the other athletes must run.

The 2 remaining athletes continue to row and work through the AMRAP. This repeats until all 3 athletes have run.

Rules;

Each athlete must run 800m each in the 14 minutes. At the 14 minute buzzer all 3 athletes must be back on their station.

If an athlete is still running at the end of workout a penalty of 800m will be deducted from the total row distance.

Jack (a) & Jerry (b)

Each Athlete runs: 1 x 800m (all 3 must complete 800m)

Remaining 2 alternate between:

Row for metres

and AMRAP of:

10 Push Press (35/25)
10 KB Swings (20/12)
10 Box jumps (24/20)

Score = Row distance & Rounds and reps of AMRAP


To 'Scale It Up' all athletes move up to....

Female: 30kg Push Press, 16kg KB, no stepping box jumps (stepping down is permitted)

Male: 42.5kg Push Press, 24kg KB, no stepping box jumps (stepping down is permitted)

All athletes must SIU and across all 3 movements, or they must all complete as prescribed at the lighter weights and where they can step onto the box.

If the team choose to 'Scale Up' a bonus of 5 reps will be added for every complete round.

IE 10 rounds and 12 reps are completed so the score would be (30 reps per round x 10) + (5 bonus reps per round x 10) + 12 reps = 362 reps.

The row is not impacted by Scaling Up and is scored separately (Jerry) which will also be in decider in tied places at the end of all 4 workouts.


Description;

At the call of 3,2,1 GO! 1 athlete will head out for their 800m run, 1 athlete starts rowing for metres and the 3rd athlete starts working their way through the AMRAP of Push Press, Swings & Box jumps.

The athletes rowing and doing the AMRAP can swap in and out as many times IF and when they wish.

When the athlete running returns one of the other athletes must run.

The 2 remaining athletes continue to row and work through the AMRAP. This repeats until all 3 athletes have run.

Rules;

Each athlete must run 800m each in the 14 minutes. At the 14 minute buzzer all 3 athletes must be back on their station.

If an athlete is still running at the end of workout a penalty of 800m will be deducted from the total row distance.