2022 BEACH BRAWL: 9/23-9/25

Wods

2022 Spring Beach Brawl WODs

"Patrick Drake"

In memory of Patrick Drake, Blackwolfe Athletica   
Teams of 3 
For Time (14:00 time cap)

RX:
3 rounds of DT: 
12 Deadlift (155/105) 
9 Hang Power Clean (155/105) 
6 Push Jerk (155/105) 

-Directly into-

75 Wall Balls (30/20)
21/15 Bar Muscle ups
75 Wall Balls (30/20) 

-Directly into-

3 rounds of DT: 
12 Deadlift (155/105) 
9 Hang Power Clean (155/105) 
6 Push Jerk (155/105) 

 

INTERMEDIATE/MASTERS:
3 rounds of DT: 
12 Deadlift (115/85)
9 Hang Power Clean (115/85)
6 Push Jerk (115/85)

-Directly into-

75 Wall Balls (20/14)
21/15 Chest to Bar
75 Wall Balls (20/14) 

-Directly into-

3 rounds of DT: 
12 Deadlift (115/85)
9 Hang Power Clean (115/85)
6 Push Jerk (115/85)

 

SCALED:
3 rounds of DT: 
12 Deadlift (75/55)
9 Hang Power Clean (75/55)
6 Push Jerk (75/55)

-Directly into-

75 Wall Balls (14/10)
21/15 Pull Ups
75 Wall Balls (14/10)

-Directly into-

3 rounds of DT: 
12 Deadlift (75/55)
9 Hang Power Clean (75/55)
6 Push Jerk (75/55)

 

All athletes line up at the start/finish line.  3-2-1 GO, athletes will work through 3 rounds of DT, working one at a time. Each Athlete must complete 1 round of DT and then switch to the next athlete. Once complete, all athletes will move to the rig to complete 75 wall balls, 21/15 Bar Muscle ups and 75 wall balls, splitting reps as desired.  Then 3 more rounds of DT will be completed as the athletes move back towards the start/finish line.  The athlete who completes the final round of DT must return the barbell to the ground and step over the bar before crossing the finish line. Time will stop after the athlete crosses the finish line.  Flow as follows: 

  • Athlete #1 will complete 1 round of DT and then advance barbell to station #2. Return to the start and tag in the next athlete. 
  • Athlete #2 will complete 1 round of DT and then advance barbell to station #3.  Return to the start and tag in the next athlete. 
  • Athlete #3 will complete 1 round of DT,  return to the start/finish line,  then all athletes will advance to the rig.

Athletes will complete 75 wall balls, 21/15 bar muscle ups and 75 wall balls, splitting reps as desired before returning to the barbell.  1 round of DT will be completed at station #3, 1 round of DT will be completed at station #2 and 1 round of DT will be completed at station #1 before crossing the start/finish line.

“Quick Sand” Powered by Wod Outlet

“Quick Sand” 

Team of 3

ALL DIVISIONS

For Time (14:00 time cap)

45 Burpees over beam

90 Wreck Bag Front Squats (Male: 50lb wreck bag/ Female: 35lb wreck bag) 

400 Meter Rope Run

3-2-1 GO, Athletes will run from the start/finish line to the burpee station, then work one at a time completing prescribed repetitions of burpees and front squats.  All athletes will then run together holding a rope for 400 meters.  Time will stop once all athletes cross the finish line.  Flow as follows: 

  • Athletes will work one at a time to complete all 45 burpees over beam
  • Athletes will advance to station #1 and complete 30 Squats
  • Athletes will advance to station #2 and complete 30 Squats
  • Athletes will advance to station #3 and complete 30 Squats
  • A rope will be picked up at the run start/finish line and all athletes will run together.  Time will stop when all 3 athletes cross the start/finish line. 

"Cat 5" Powered by Wod Outlet

Team of 3

For Load (4:00 per athlete)

“Bella Complex”

1 Clean

1 Shoulder to Overhead

1 Front Squat

1 Shoulder to Overhead

The complex must be performed unbroken- meaning all four movements must be done in succession without putting the bar down.  Athletes will have a 4 min window to score their maximal weight and may take as many attempts within the 4 min window.  Score will be the total weight of all 3 athletes successful lifts.  

Clean: • Barbell begins on the floor. • Athlete should clearly show full extension of the knees and hips with the feet directly under the hips. • Athletes may also perform a thruster movement here and move directly into their first shoulder to overhead

First Shoulder to Overhead: If the athlete has the barbell in the starting front rack position they may perform a strict press, push press, push jerk, or split jerk. At the completion of the shoulder to overhead or thruster movement, a successful lift will end with the athlete standing with the bar in the overhead position, motionless, showing full control of the barbell with arms fully extended. Athlete should clearly show full extension of the knees and hips with the feet directly under the hips. • Athlete must pause and be motionless showing full control of the barbell overhead.

Front Squat: The athlete starts by bringing the barbell back down to the front rack position, where the bar is resting on the shoulders. Once the bar is returned to the approved location, the athlete squats, clearly showing a depth where the hip crease is below the knee. Once the athlete reaches this depth they may either: • Stand back up, keeping the bar in the front rack position with full extension of the knees and hips, and the feet directly under the hips. Or . . . • Move directly into the final Shoulder to Overhead movement by performing a thruster.

Second Shoulder to Overhead: Athlete may perform a strict press, push press, push jerk, split jerk, or thruster. At the completion of the movement a successful lift will end with the athlete standing with the bar in the overhead position, motionless, showing full control of the barbell with arms fully extended. Athlete should clearly show full extension of the knees and hips with the feet directly under the hips.

www. roguefitness.com/challenges

"Rip Current" Powered by Barbell VooDoo

For Time (14:00 Time Cap)

RX:
240 Double Unders 
120/90 calories on Rower
90 Box Jump Overs (ALL:24/20)
75 Alternating Dumbbell Snatch (70/50)
60  Toes to Bar 

INTERMEDIATE:
240 Double Unders 
120/90 calories on Rower
90 Box Jump Overs (ALL:24/20)
75 Alternating Dumbbell Snatch (50/35)
60  Toes to Bar 

MASTERS:
240 Double Unders 
120/90 calories on Rower
90 Box Jump Overs (ALL:24/20)
75 Alternating Dumbbell Snatch (50/35)
60  Toes to Bar 

SCALED:
240 Single Unders 
120/90 calories on Rower
90 Box Step Overs (ALL:24/20)
75 Alternating Dumbbell Snatch (35/25)
60  Knee raises

All athletes will  line up at the starting line.  3-2-1 GO, all athletes will work one at a time completing prescribed repetitions in movement order, splitting reps as desired.  Only 2 athletes will be working together at any time.  The 3rd athlete must wait at the start mat and be tagged in by an exiting team member.   Time will stop once all reps are completed. 

  • Athletes will complete 240 Double Unders total, working one at a time, splitting reps as desired. 
  • Athletes will then complete 120/90 Rower calories total, working one at a time, splitting calories as desired. 
  • Athletes will then complete 90 Box jump overs total, working one at a time, splitting reps as desired. 
  • Athletes will then complete 75 Alternating Dumbbell snatches total, working one at a time, splitting reps as desired.  
  • Athletes will then complete 60 Toes to Bar total, working one at a time, splitting reps as desired.