Survival of the Fittest

Event 1: Acid Bath

Time Cap: 13 Minutes

• 500m Ski
• 500m Row
• 1km Bike

On the buzzer, Partner 1 (Female) will start workout going through each machine, completing the distance stated above. Once Partner 1 is done, she must tag her partner on the other end of the floor so that he can proceed to the first machine. Once Partner 2 complete the sequence he must sprint to the other end of the floor and pass the red line. Time will stop once he crosses.

Male athletes may adjust machine once female partner is done with machine.

Tie Breaker: In the event of a tie, the tie breaker will be the female time from start to finish.

Event 2: WOD Da FAQ

• 30 Sandbag Cleans
• 30 Shoulder to Overhead
• 200 Double Unders
• 30ft Handstand Walk

• 20 Sandbag Cleans
• 20 Shoulder to Overhead
• 150 Double Unders
• 30ft Handstand Walk

• 10 Sandbag Cleans
• 10 Shoulder to Overhead
• 100 Double Unders
• 30ft Handstand Walk

Time Cap: 12 Minutes

Workout Flow: Athletes will stand behind the start line. When the timer starts athletes can proceed to their Sandbags and accumulate their 30 reps. Sandbag Reps will count when the sandbag is brought to the athlete’s shoulder and they must show control by extending the opposite arm. Once athletes complete the desired reps they will move onto the 30 reps of Shoulder to Overhead (Strict Press/ Push Press/Push Jerk). Athletes may do any type of shoulder to overhead as long as arms are fully locked out, head through the window and legs are fully extended. After athletes will then move onto their 200 Double Unders. Finishing off the set with 30ft Handstand Walk. When starting the Handstand Walk, hands need to start behind the line and when you end, they need to clear the line. 

Athletes will go back to Sandbag Cleans/ Shoulder to Overhead for 20 reps, then 150 Double Under and 30ft Handstand Walk. Then for the last set going back for 10 reps of Sandbag Cleans/ Shoulder to Overhead, 100 Double Unders and 30ft Handstand Walk.

Sandbag:

RX/ Masters - 100#

Scaled - 75#

Barbell (women’s bar):

RX - 115#

Masters - 95#

Scaled - 75#

Jump Rope:

RX/ Masters - Double Unders

Scaled - Singles (Same Rep Scheme)

Handstand Walk:

RX - 15ft Unbroken Segments

Masters - Pick up where you left off

Scaled - Partner Wheelbarrow Walk

EVENT 3: Worm Burner

AMRAP 8:

50ft Worm Lunge

3, 6, 9, 12......Synchro Burpees over Worm

5, 10, 15, 20.... Synchro Toes to Bar

Workout Flow: Athletes will be behind the line along with their worm. Once the timer goes off athletes are able to grab their worm and bring it to their shoulder to start their lunge. In order to start the front athlete must be behind the line. Athletes will lunge 25ft there and back.

For the lunge, knee must come in contact with the ground and must show full extension (hips & knees). If athletes were to drop their worm at any point they can pick up where they left off. If any athlete touches the rig, they must drop the worm and pick it up to proceed with their remaining distance for the lunge. The back athlete must clear the line for the athletes to drop the worm and proceed to the burpees. In order for the burpees to be synchro both athletes' chests must touch the floor. If one athlete lifts their chest up before his/her partner is down on the ground, the rep will not count. Once athletes complete the synchro burpees, athletes will move to the rig for 5 synchro toes to bar . Both athletes' toes must hit the bar simultaneously in order for their rep to count.

Once athletes complete the toes to bar, they've completed one full round now moving back to the worm to start their second. Each round the reps will increase, adding 3 reps to burpees and 5 reps for toes to bar. Score will be the total rounds + reps.

Worm:
RX/Masters - 198#

Scaled - 136#

Toes to Bar:

Scaled - Synchro AbMat Sit-Ups

Will be facing one another and will have to touch hands at the top of each rep.

FLOATER: Pull Party

Establish 3RM Partner Deadlift

Time Cap: 3 Minutes

You and your partner must find a 3 rep max deadlift with a 3 minute time cap.

Standards

• Must have even weights/ clamps on each side
• Locked out knees and hips
• No regrip once you begin lift

Bar Type: Ohio deadlift bar (45#)

The bar will be preloaded with 315# but you may add or take off weight before you start your heat time.

Pairs will be able to choose their heat times during check-in. It is on a first come, first serve basis.