Spring Fling

Double Under DT

6 Rounds for Time*

Double Under or Bar Facing Burpee Buy-in* (*Scaled & Intermediate Only)

12 Deadlfits

9 Hang Power Cleans

6 Shoulder to Overhead

*Partners alternate full rounds

10:00 Time Cap

Rx Standards

155/105lbs Barbell

50 Double Unders

Intermediate Standards

135/85lbs Barbell

50 Double Unders or 10 Bar Facing Burpees

Scaled Standards

95/65lbs Barbell

50 Double Unders or 10 Bar Facing Burpees (step overs permitted)

The classic Hero WOD DT makes an appearance in our second workout!  For this one, teams will go in the "I Go, You Go" format and complete 50 double unders directly into 1 full round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead).  Upon completion of the 6th S2O, the other partner may begin their round, moving through the same rep scheme.  Partners will alternate 3 full rounds each for a total of 6 rounds and their time will determine their leaderboard placement.

Rx individuals will be required to do 50 double unders prior to each round of DT.  For Intermediate and Scaled teams, athletes will have the option to perform 50 double unders or 10 bar facing burpees but this must be chosen and declared prior to the workout beginning and athletes may not change once the workout begins.  One teammate can choose to do double unders and one choose to do burpees(or both can do dubs or burpees) but once the workout starts, the chosen buy in must be performed every round.

For Time

Teammate 1 Completes:

250m Ski Erg

250m Row Erg

500m Bike Erg

then Teammate 2 Completes

250m Ski Erg

250m Row Erg

500m Bike Erg

The Spring Fling floater is a workout called "Acid Bath", but we will do this one as a team. One teammate will do a half Acid Bath consisting of a 250m ski, 250m row, and 500m bike erg and once completed, teammate 2 will do the exact same thing. This will be performed on a running clock and the teams score will be the total time for both teammates to finish their portion. There are no division standards for this one and both males and females will complete the same distances on each mission. All gas, no brakes. Let's Go!

On a 8:00 running clock, both team members will find a max complex of:

1 Power Clean

2 Front Squats

1 Shoulder to Overhead

We will start our competition with a heavy barbell complex!  Teams of 2 will take on this workout and may take as many tries as they wish in the 8:00 window. Athletes must complete an unbroken complex of 1 power clean, 2 front squats, and 1 shoulder to overhead. On the power clean, athletes may not squat below parallel. For the front squats, athletes must clearly descend below parallel (hip crease below the knee) and stand to full extension. Any method of shoulder to overhead is authorized and includes strict press, push press, push jerk, or split jerk. Athletes may not perform a thruster after the second front squat.

In the event an athlete fails a complex and wishes to try again at a lighter weight, they remove weight as needed.  Athletes do not have to alternate so if one athlete achieves their max, the other athete may continue lifting and does not have to take turns if the other athlete chooses not to continue lifting.

For Time

200m Run
60 Wall Balls
200m Run
50 Toes to Bar
200m Run
40 Gymnastics Pulling
200m Run
30 Synchro DB Snatches
200m Run
20 Devil's Press
200m Run
10 Wall Walks

Rx Standards

Wallball 20/14lbs

Chest to Bar Pull-Ups

50/35lbs Dumbbells

Intermediate Standards

Wallball 20/14lbs

Pull-Ups

40/25lbs Dumbbells

Scaled Standards

Wallball 14/10lbs

Pull-Ups (men) Ring Rows (women)

35/20lbs Dumbbells

Toes Above Hips

Wall Walks to 40" from Wall

This is a chipper workout consisting of a descending number reps of various movements separated by a 200m run. For transparency purposes, the run is a little short of 200m, but all teams will run the same route and the standard will be the same. Teams will begin with a 200m team run and then chip away at 60 wall balls, 50 toes to bar, 40 pull-ups, 30 synchro DB snatches, 20 devils press, and 10 wall walks. Teams may split reps as desired with the exception of the 30 synchronized DB snatches. These reps must alternate arms and synchro at the top of each rep.

The 20:00 minute time cap will be very challenging and not all teams will complete this workout. In the event a team is time-capped, one second will be added to their time for every rep and run not completed. So if a team fails to complete the final 200m run and 10 wall walks, their score will be 20:11 (1 second for the run, 10 seconds for the 10 wall walks).