The OG Teams Throwdown

WOD: 666 teams of 4 

12 rounds (Round for round in MF pairs)
6 synchro deadlifts (130/90kg)
6 synchro SHSPU
-after 12 rounds-
15m handstand walk per athlete relay style

Intermediate
12 rounds (round for round in MF pairs)
6 synchro deadlifts (100/70kg)
6 synchro HSPU to ab mat kipping allowed*
-after 12 rounds-
3 wall walk per athlete relay style

*Intermediate HSPU substitution option: 6 synchro wall walks

10min cap 

Workout flow 

M/F Pair one will complete 6 scynchro deadlifts followed by 6 synchro handstand push ups. Once completed pair two will begins their deadlifts and HPSUs. Synchro standard for both movements is at the top of the rep. Continue is this way until 12 total round are completed.

Rx: Once 12 round are completed the team will begin their 15m handstand walks (2 x 7.5m lenghts) one athlete at a time. Athelte cannot begin HSW until prior athlete has finished their 15m. 

Intermediate: Once 12 round are completed one athlete will begin their three wall walks, followed by the next athlete. An athelte cannot begin their wall walks until athlete previous athlete has finished their 3 wall walk reps. 

Time is when all work is finished or if the teams fails to complete score will be CAP + reps. 

Clean ladder format: Both athletes perform 1 clean (squat or power) ascending in weight.1:00 lfiting interval follow by a 15sec transition. athlete must complete successful lift to move onto next barbell. As many attempts allowed during the 1 minute window however the entire lift must be completed during the 1 minute window. 

Continue progressing through the weight ladder until failure or reach final bar. In the event one team member fails to hit a weight the other partner can continue to progress through the ladder. 

Load increases progressively per the division ladder below.

RX Division

Male 80 / 90 / 100 / 110 / 115 / 120 / 125 / 130 / 135 / Final bar 

Female 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / Final bar 

Intermediate Division

Male 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100 / 110 / Final bar 

Female 40 / 45 / 50 / 55 / 60 / 65 / 67.5 / 70 / 75 / Final bar 

If athletes clear the ladder and make it to the final bar they must elect their final weight lifted. There will be a addtional 1:15sec rest before hitting this barbell. Athlete will not need to load their final bar. 

In the event both athletes make the final bar they must both attempt the same weight and both athletes must lift inside the 1 minute lifting interval. 

Scoring

Female Athlete 1 + athlete 2 heaviest weight lifted combined. 

WOD: Friendly Fran the Worm

3 Rounds for Time (18:00 time cap)

RX

21 Worm Thrusters 
18 Synchro Burpees over the Worm (team synchronized)
Pair 1: 15 Pair Synchro Chest-to-Bar Pull-Ups
Pair 2: 15 Pair Synchro Chest-to-Bar Pull-Ups

Intermediate

21 Worm Squats 
18 Synchro Burpees over the Worm (team synchronized)
Pair 1: 15 Pair Synchro Pull-Ups
Pair 2: 15 Pair Synchro Pull-Ups

Notes

All Worm movements require full team to meet movement standard. Synchro squats and thursters is at the top of the movement.  

Synchro burpees all 4 athlete must meet chest on the ground at the same time.

Chest to bar / Pull-ups are done in pairs. Pair 1 must complete their full 15 reps before pair two can begin their reps. 

Score = total time to complete all 3 rounds.

Or CAP + reps completed 

For time in reply style format 

Rx Teams

25 Double Dumbbell Hang Snatches (22.5s/15s)  
100 Double Unders
25/20 Calorie Echo Bike

Intermediate Teams 

25 Double Dumbbell Hang Snatches (15s/10s)  
50 Double Unders
25/20 Calorie Echo Bike

Athletes line up in single file behind the start line. At 3,2,1 go Athlete 1 head to the dumbbells to start their snatches, then moves to the double unders and then to the bike. Once they finish their bike calories they will run accross the finish time. Athlete 2 may then enter the field and begin their work. Athlete can choose any order to complete the relay style workout. 

Time is once the 4th athlete crosses the finish line. 

Or CAP + reps complete. 

15min cap. 

WOD: Rope Burn + Worm Turns

This WOD begins at 8 minute mark following previous WOD 'The Chase' 

3 Rounds

4:00 AMRAP 1:00 rest between rounds

RX

12 Legless Rope Climbs 12ft (Shared) 
Max Worm Clean & Jerks in remaining time

Intermediate

12 Rope Climbs 12ft (Shared) 
Max Worm Cleans in remaining time

Following 'The Chase' at the 8 miunute mark 

In the event a team doesn't make it back from run by the 8 minute mark they will have to finish their 1.2km run with their remaining running time will eat into their proceeding. 

Athletes will begin behind the rig. At 3,2,1 they will head to the rope where they will cmplete 12 rope climbs. This works can be shared however with no minimum work requirment. 

Once 12 rope climbs are complete athletes will then head to the worm where they will complete max either worm clean and jerks (Rx) or worm cleans (int) in the remainder of the 4min window. The entire rep must be complete in this window for the rep to count. There will be one minute rest between round where athlete will head back to behind the rig. The 12 rope climbs must be complete at the start of each 4 minute window. 

Score = total reps. 

1400m team run for time

All team members must be holding rope throughout run 

Score = run time final athlete finishes the line 

9min cap