All Services Games - Mixed Pairs

9 minute workout:

OPEN

One athlete - Max Points:

BMU – 10pt

C2B – 3pt

Pull Ups – 1pt

KBS – 2reps = 1pt

Other Athlete Deadlift Hold (80/55)

Every 90 seconds including 0 minutes – 10 Cal Row

SCALED:

9 minute workout:

One athlete - Max Points:

Pull Ups – 1pt

KBS – 2reps = 1pt

Other Athlete Deadlift Hold (70/50)

Every 90 seconds including 0 minutes – 8 Cal Row

3-2-1 GO:

1 athlete will start sat on the rower, the team will complete the calories on the rower before starting to accumulate points.

The deadlift must be held in lockout before the second athlete can receive points from the other movements.  if the deadlift is not locked out then the points will be disregarded.

For the Open, if you are accumulating C2B for example and you fail to connect then this is not counted as a pull up but a No Rep!  You have to drop from the bar to restart on pull ups if this is your choice.

10 minute time cap

WOD 2a:

Athlete 1 – 1rm Snatch

Athlete 2 – 1rm Clean and Jerk

Score is the combined weight of the heaviest lift of each athlete.

Alongside the lifting the team will also accumulate max burpees as part of WOD 2b.  The burpees can only be accumulated whilst the lift is not occurring.  Once an athlete puts hands on for the lift the burpees must stop.

WOD 2b - 10 minutes Max Bar over Burpees

These must be conducted over a loaded bar 5kg+ plates so they are at a standardised height.

In 3 separate stations work for 3.5mins and then rest 30 seconds between stations:

OPEN

Station 1:

10/8 Calories Ski Erg (Both Athletes simultaneously)

8 HSPUs/ 16 HRPUs

Station 2:

8 cal Assault Runner

8 Sync DB GTOH

Station 3:

8 Cal Echo Bike

8 Sync BJOs

SCALED

Station 1:

8/6 Calories Ski Erg (Both Athletes simultaneously)

8 HRPUs

Station 2:

8 cal assault runner

8 Sync DB GTOH (15/10)

Station 3:

8 Cal Echo Bike

8 Sync BJOs

3-2-1 GO:

First 2 teams will start on Station 1 and go through the 3.5 minute AMRAP; the next 2 teams will be waiting.  Once the time is finished there will be a 30 second transition where the first 2 teams will move to station 2 and the next 2 will move onto Station 1.  This will continue with a conveyor belt of teams moving through all 3 stations.

The final score will be all the reps added together over the 3 AMRAPs.

Movement standards will be covered on the day.

For Time:

OPEN:

30-20-10-20-30 GTOH (50/35) (sync on the 10)

50 Dus/ 100 Sus

10 Sync TTB/ 20 Sync Knee Raises

SCALED:

For Time

30-20-10-20-30 GTOH (40/30) (sync on the 10)

50 SUs

10 Sync knee raises

3-2-1 GO

On the go, the athletes will work through the 30 ground to overhead (snatch or clean and jerk) with the barbell.  On completion of this they will complete the skipping and then sychronise the TTB/Knee raises.

The athletes then repeat this triplet but with 20 ground to overhead.

On the third set of 10 reps; these must be completed with both athletes synchronising on the GTOH.

Full movement standards to be given on the day.