2023 Team Competition

• Teams will be posted by 8/11.
• WOD #1 will be posted by 8/21.
• Heat Times will be posted by 8/22.
• WOD #2 will be posted by 8/23.
• WOD #3 will be posted by 8/24.
• WOD #4 (The Final) will be announced at the comp.

WOD #1: I just threw up in my mouth a little bit.

A. 25min Relay style with 200m sprints

B. 15 min AMRAP of:

–          5 minutes Max synchronized Pull Ups

• ONE person Green Band Pull Ups
• ONE person Pull Ups
• Both athletes need to be at the top of the pull up at the same time after completing a good rep.

–          5 minutes max synchronized Push Ups

• ONE person with hands on 24” Push Ups
• ONE person with hands on 4” pad and feet on plate Hand Release Push Ups
• Both athletes need to be at the top of the push up at the same time after completing a good rep.

–          5 minutes max synchronized Squat Jumps

• ONE person Squats to a 45# Plate with a med ball on it then stands and jumps.
• ONE person Squats to a med ball then stands and jumps.
• Both athletes need to be off of the ground at the same time after completing a good squat.

Before the workout starts

• ONE athlete will put on a 14# weight vest. This Athlete must keep the vest on for the full workout.
• ONE athlete will put on a 20# weight vest. This Athlete must keep the vest on for the full workout.

At 3-2-1- GO, ONE athlete will take off on the 200m run. When that athlete gets back, they can hand off the baton to another athlete or continue for another 200m lap. This will continue for 25 minutes.

At 5 minutes TWO athletes will start doing synchronized Pull Ups. ONE athlete must put a green band on a foot and ONE athlete will do normal chin over bar pull ups. With TWO athletes doing pull ups and ONE athlete continuing to run 200m the remaining athlete will rest until needed to switch on Pull Ups or the 200m run.

At 10 minutes TWO athletes will start doing synchronized Push Ups. ONE athlete must put both hands on the edge of a 24” Box and ONE athlete will put both hands on a 4” soft pad and both feet on a 45# Plate and do hand release Push Ups. With TWO athletes doing Push Ups and ONE athlete continuing to run 200m the remaining athlete will rest until needed to switch on Push Ups or the 200m run.

At 15 minutes TWO athletes will start doing synchronized Squat Jumps. ONE athlete must squat to touch a Med ball that is on top of a 45# plate then jump at the top and ONE athlete must squat to touch a Med Ball then jump at the top.  With TWO athletes doing Squat Jumps and ONE athlete continuing to run 200m the remaining athlete will rest until needed to switch on Squat Jumps or the 200m run.

At 20 minutes ONE athlete will continue doing the 200m run. When that athlete gets back, they can hand off the baton to another athlete or continue for another 200m lap. With ONE athlete running the THREE other athletes will rest until needed to switch on the 200m run. This will continue to 25 minutes on the clock

A.  Score is how many 200m laps you get as a team. Final 200m lap time will be the tie break.

B.  Score is how many reps you get of the synchronized Pull Ups, Push Ups, and Squat Jumps.

 

Movement standards:

Running – Athletes will run the 200m track and can only hand the baton off to inside the team handoff zone.

Pull Ups – Arms must start at full extension and finish with chin over the bar.  Both athletes must have the chin above the bar height at the same time.

• ONE athlete will have a green band on one foot during the full rep.
• ONE athlete will do a normal Pull Up.

Push Ups – Arms start locked out at the top of the Push Ups. Both Athletes must be at the top of the Push Up at the same time to start and to finish the rep.

• One Athlete must touch chest to the edge of the 24” box and press back to arms locked out without moving feet.
• One Athlete must put chest on 4” pad and lift hands off of the pad then press back to arms locked out at top. If at any point the knees or belly touch the ground it will be a no rep and the athlete must start back at the top.

Squat Jumps – Legs and hips start fully extended in the standing position. Athletes will finish the rep off of the ground at the same time.

• ONE Athlete will squat to touch a Med Ball that’s on top of a 45# plate then stand and jump.
• ONE athlete will squat to touch a Med Ball then stand and jump.

Find out at the competition. You will get Wet!