7 Min AMRAP in a follow the leader style of:

• Cleans 

Female Weights: 30 - 35 - 40 - 45 - 50 - 55 - 60

Male Weights: 40 - 50 - 60 - 70 - 75 - 80 – 90

WOD description:

The teams will follow each other through 7 stations of ascending weights working on a 45s work 15s rest format (EMOM style). Any style of clean is allowed (Muscle, power, squat, split) as long as the rep goes from the floor to the shoulders and the knees and hips are locked out in extension. 

Complete the following for time:

2 Rounds of (Part one):

10 Over wall jumps (all athletes = 1 rep)

20 TTB/ 35 Hanging knee raises 

30 Synchro ALT Reverse lunges  

Followed by (Part two) 3 Rounds of:

10 Synchro Down up over wall (all athletes = 1 rep)

20 Synchro DB Thrusters - 2 athletes working

30 Synchro DB snatch (15/10kg Dumbells) - 2 athletes working

Workout description:

On 3, 2, 1 Go the athletes will complete 10 over the wall jumps. The athletes must go one after another to the opposite side of the wall to complete 1 rep. Athletes may assist their teammates. The athletes then complete 20 TTB/ 35 hanging knee raises, this is not per athlete, any athlete can complete this section. Then the athletes move onto 30 synchro ALT reverse lunges. 2 Rounds of the above must be complete before moving onto part two. Part two is 3 rounds with two of the movements to be done in a pairs synchro style and one movement all athletes must complete. The Down up over wall all athletes must go chest to the floor and then make their way over the wall, once every athlete is over that's 1 rep complete. The DB thrusters are from the shoulder, the athletes must hit full depth (hip crease below knee) at the same time and lockout with hips, knees and elbows locked out with the DB overhead and arms next to the ears at the same time. DB snatch must be synchro from the floor and overhead, both heads of the DB must touch the floor. There is a 14 minute time cap to complete the above work. The score is time, if the team finishes, or rounds + reps if they get capped.

9 Min max row with 3 x 3 Min AMRAPS during each row.

Part one is max row for distance. Each athlete will row for a 3 min period. 

Part two is an AMRAP performed by the other 2 athletes and runs alongside the rowing. 

First 3 min AMRAP = Synchro box jumps/ steps (24''/ 20'')

Second 3 Min AMRAP = OH KB swings (16/12)

Third 3 Min AMRAP = Wallballs (9/6)

Workout description:

On 3,2,1 Go athletes will begin the workout. One athlete will be rowing while the other two will be completing the first 3 min AMRAP. On the 3 Minute mark the rower changes and the new pair will complete the second 3 min AMRAP. Finally, on minute 6 the final athlete to row will begin their stint and the new pair will complete the third 3 Min AMRAP. There are two scores for this event, max meters covered and reps completed (combined) in the AMRAPS. NOTE: Kettlebells must not be dropped and a penalty of 5 burpees will be given to both athletes in that pair if this happens.

Part two is an AMRAP performed by the other 2 athletes and runs alongside the rowing. 

30 Synchro Box jumps/ steps (24/20) 

30 Synchro OH KB swings (16/12)

30 Wallballs (9/6)

Workout description:

On 3,2,1 Go athletes will begin the workout. One athlete will be rowing while the other two begin the AMRAP. On 3 Mins the athlete on the rower will change and the new pair then continue where they left off with the AMRAP. Score = reps completed. NOTE: Kettlebells must not be dropped and a penalty of 5 burpees will be given to both athletes in that pair if this happens. 

7 Min AMRAP in a follow the leader style of:

• Cleans 

Female Weights: 30 - 35 - 40 - 45 - 50 - 55 - 60

Male Weights: 40 - 50 - 60 - 70 - 75 - 80 – 90

WOD description:

The teams will follow each other through 7 stations of ascending weights working on a 45s work 15s rest format (EMOM style). Any style of clean is allowed (Muscle, power, squat, split) as long as the rep goes from the floor to the shoulders and the knees and hips are locked out in extension. 

Complete the following for time:

2 Rounds of (Part one):

10 Over wall jumps (all athletes = 1 rep)

20 TTB/ 35 Hanging knee raises 

30 Synchro ALT Reverse lunges  

Followed by (Part two) 3 Rounds of:

10 Synchro Down up over wall (all athletes = 1 rep)

20 Synchro DB Thrusters - 2 athletes working

30 Synchro DB snatch (15/10kg Dumbells) - 2 athletes working

Workout description:

On 3, 2, 1 Go the athletes will complete 10 over the wall jumps. The athletes must go one after another to the opposite side of the wall to complete 1 rep. Athletes may assist their teammates. The athletes then complete 20 TTB/ 35 hanging knee raises, this is not per athlete, any athlete can complete this section. Then the athletes move onto 30 synchro ALT reverse lunges. 2 Rounds of the above must be complete before moving onto part two. Part two is 3 rounds with two of the movements to be done in a pairs synchro style and one movement all athletes must complete. The Down up over wall all athletes must go chest to the floor and then make their way over the wall, once every athlete is over that's 1 rep complete. The DB thrusters are from the shoulder, the athletes must hit full depth (hip crease below knee) at the same time and lockout with hips, knees and elbows locked out with the DB overhead and arms next to the ears at the same time. DB snatch must be synchro from the floor and overhead, both heads of the DB must touch the floor. There is a 14 minute time cap to complete the above work. The score is time, if the team finishes, or rounds + reps if they get capped.

9 Min max row with 3 x 3 Min AMRAPS during each row.

Part one is max row for distance. Each athlete will row for a 3 min period. 

Part two is an AMRAP performed by the other 2 athletes and runs alongside the rowing. 

First 3 min AMRAP = Synchro box jumps/ steps (24''/ 20'')

Second 3 Min AMRAP = OH KB swings (16/12)

Third 3 Min AMRAP = Wallballs (9/6)

Workout description:

On 3,2,1 Go athletes will begin the workout. One athlete will be rowing while the other two will be completing the first 3 min AMRAP. On the 3 Minute mark the rower changes and the new pair will complete the second 3 min AMRAP. Finally, on minute 6 the final athlete to row will begin their stint and the new pair will complete the third 3 Min AMRAP. There are two scores for this event, max meters covered and reps completed (combined) in the AMRAPS. NOTE: Kettlebells must not be dropped and a penalty of 5 burpees will be given to both athletes in that pair if this happens.

Part two is an AMRAP performed by the other 2 athletes and runs alongside the rowing. 

30 Synchro Box jumps/ steps (24/20) 

30 Synchro OH KB swings (16/12)

30 Wallballs (9/6)

Workout description:

On 3,2,1 Go athletes will begin the workout. One athlete will be rowing while the other two begin the AMRAP. On 3 Mins the athlete on the rower will change and the new pair then continue where they left off with the AMRAP. Score = reps completed. NOTE: Kettlebells must not be dropped and a penalty of 5 burpees will be given to both athletes in that pair if this happens.