DT / Double Trouble (Male Pairs)🔌 by CrossFit Te Arawa

Synchro Switch: 10 Minute EMOM
Teams work in Mixed Pairs,

Minute on & Minute off, switching Pairs between minutes.

10 'Sycro' TTB & Max 'Synchro' G2OH for remainder of the minute, then switch pairs (5 Rnds per Pair).

Score: Max Reps combined after all 12 Rounds
 
RX: 70/50 'Synchro' TTB & Max 'Synchro' G2OH
Int: 60/45 'Synchro' TTB & Max 'Synchro' G2OH
Sca: 50/35 - 'Any' 2 do 'Synchro' TTB & other 2 do 'Synchro' L Kicks, G2OH reps (Shared: 1 performs G2OH at once - can switch). Pairs can be mixed or same sex.
Beg: 45/30 - 'Synchro' L Kicks & 'Synchro' G2OH

No Rest for the wicked, at the end of this 10min EMOM you're 1st same sex pair will go straight into WOD2.

WOD2: Max Lift Off's (12 mins Total)

Teams: will work in Same Sex Pairs.

Same Sex Pair one (0-6 mins): 3 Rep 'Touch & Go' Snatch.
Same Sex Pair two (6-12 mins): 3 Rep 'Touch & Go' Clean & Jerk.

Beg & Sca: Can be Power or Squat.

Int & RX: Must be Squat (not Power).

Note: Reps must be 'Touch & Go' no resting between Reps on the floor. Can rest while holding bar between Reps however (at top of deadlift position is okay for example).

WOD3: Power Bilbo Bag'gins (12min Cap)
 
20 'Synchro' Power Bag Facing Burpees
30 'Synchro' Power Bag Cleans
20m 'Synchro O/Head Power Bag Lunges'
15 'Synchro' Power Bag Facing Burpees
30 'Synchro' Power Bag Shldr to O/Head
20m 'Synchro O/Head Power Bag Lunges'
10 'Synchro' Power Bag Facing Burpees
20 'Synchro' Power Bag Front Squats
20m 'Synchro O/Head Power Bag Lunges'
 
RX & Int: 20/15 - Sca: 20/15 - Beg:15/10
Sca & Beg: (Front Rack Lunges & Front Squats)

All 4 athletes will be performing in Synchro at the same time, with a Power Bag each.

WOD4: Race Track Gap It 'For Time'

Teams: Will work in Same Sex Pairs, each pair will run with 1 plate.

1st Team Member of both pairs will start the run in the gym with their designated plate.

2nd Team Member will start at the midway mark (taking the plate) & finish back at the gym with the designated plate.

Athlete 1's work is complete at the halfway point. Only the 2nd athlete 'the plate holder' will need to get back to the Gym to complete this workout. Athlete 1 can walk back across the Racecourse after relinquishing the plate to Athlete 2 at the halfway point.

Each team Member: will run less than 1km each with their designated plate.

Score= Combined times of both pairs back into the gym with their plate.

RX: 25/20 Int & Sca: 20/15 Beg: 15/10

WOD5: Rig Wall Mash (16mins / 4 Rnds)

Stations: 40 Sec's on with 20 Sec's to change Stations

Station 1: Airbike (Max Calories)
Station 2: Rig Option (Max Reps)
Station 3: Rower (Max Calories)
Station 4: Wall Option

Rig Option (Pts per rep): BMU: 5pts / Pull Over: 4pts / C2B: 3pts / Pull Up: 2pts / Butterfly Sit Up: 0.5pts.

Wall Option (Pts per rep): Wall Walk: 4pts / Strict Ab Mat HSPU: 2pts / Kip Ab Mat HSPU: 1pt / Toe Push Up: 0.5pts / Knee Push Up: 0.25pts.

Score= Max combined Reps & Calories of all 4 team members after the completion of 4 Rounds.

Note: For Rig & Wall options exercises may be changed between rounds but not within the 40 Sec working block (choose your options wisely).