September 29th - October 1st, 2017

Wods

2017 Beach Brawl WODs

Event 1- Triathlon

Event 1- Triathlon

 

TBA

Event 2- Strength

Event 2- “Climbing Grace”

10 Clean and Jerks, 155/105
10 Clean and Jerks, 185/125
10 Clean and Jerks, 225/155

Description: When the clock begins, athletes will perform 10 Clean and Jerks at the opening weight. Once 10 reps are complete, they will then add weight and complete the second batch of 10 Clean and Jerks. They will do the same for the final 10 reps. The loaded barbell begins on the ground. Clips must be used. Any Clean variation is acceptable and any Jerk variation is acceptable, as long as standards are met.

Standards:
– The barbell begins on the ground with the opening weight loaded.
– Any clean variation is allowed- power clean, split clean, or squat clean may be used to get the bar to the shoulders.
– Any jerk variation is allowed- push press, push jerk, split jerk.
– The barbell must come to full lockout with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

Time cap is 10 minutes. Score is Total Time.

Event 3- Couplet

Event 3- Couplet

21-15-9 Front Squats, 185/125
15-12-9 (12-9-6 Women) Bar Muscle Ups

Description: When the clock begins, athletes will perform 21 Front Squats at the designated weight. Once 21 reps are complete, they will move on to the Bar Muscle Ups. They will complete the allotted number of Bar Muscle Ups and then return barbell to the 15 Front Squats. The pattern will continue until the workout is complete. Score is total time.
Standards:
– The barbell begins on the ground.
– A Squat Clean for the first rep is allowed, as long as the standards are met.
– Any Front Squat rack variation is allowed.
– For the Front Squat, the hip crease must go below the top of the knee.
– At the top of the rep, the knees/hips must be fully extended.
– For the Bar Muscle Ups, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground.
– Kipping is acceptable but pull-overs, rolls to support, and glide kips are not allowed.
– The heels may not rise above the height of the bar during the kip.
– At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders in front of the bar.
Time Cap 10 minutes. Score is Total Time.

Event 4- Chipper

Event 4- Chipper

50 WallBalls, 30/20# to 10’/9’

5 Rope Climbs, 15 ft

10 Sangbag Cleans 150/100

15 Burpee Box Jump Overs, 24/20”

 

Description: When the clock begins, the athletes will complete 50 WallBalls at the designated weight. Once the 50 WallBalls are complete, they will move on to the Rope Climbs. Once all 5 rope climbs are complete, they will move on to the Sandbag Cleans. Once the 10 Sandbag Cleans are complete, athletes will finish with 15 Burpee box Jump Overs. Score is total time. There is a 10 minute cap on the workout.

 

Standards:

– For the WallBalls, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the hit the specified target.

– If the ball does not hit the target, it’s a “no rep”.

– If the ball drops to the ground from the top, it cannot be caught off the bounce (must settle).

– For the Rope Climbs, the athletes ascend the rope to touch the crossbeam at the top.

– Jumping up to begin each rep is permitted.

– On the descent, the athlete must show control and may not drop from the rope until their hands touch below the designated 10-foot mark.

– The Sandbag starts on the ground and must be lifted to the shoulder, then passed over the shoulder.

– With the Sandbag at the shoulder, the hips and knees must reach full extension.

– For the Burpee Box Jump Overs, the athletes must face the box while touching their chest and thighs to the ground.

– Athletes must jump to the box.

– BOTH feet must be on top of the box at the same time and the hands may not be used at any time to assist.

Time cap is 10 minutes. Score is Total Time.

Event 1- Beach

Event 1- Beach

60M Beach Sled Pull (weight TBA)
50 Calorie Ski Erg
100 Double Unders

Description: When the clock begins, athletes will run to the sled and pull the sled out and back (on the beach), approximately 60 Meters total. When the sled crosses the designated start/finish line, they will advance to the Ski Erg and perform 50 Calories. Once the monitor reads 50 Calories, they will move on to the jump rope and complete the 100 reps. Time cap is 10 minutes. Score is total time.
Standards:
– For the sled pull, athletes MUST use the handles and pull the sled across the turnaround point and return the entire sled past the start/finish line.
– NO choking up on the handles and shortening the distance is allowed.
– The entire sled must cross the turnaround point and cross the start/finish line at the end.
– For the Ski Erg, athletes complete 50 calories and have both feet on the platform before advancing to the jump rope.
– This is the standard double-under in which the rope passes under the feet twice for each jump.
– The rope must spin forward for the rep to count.
– Only successful jumps are counted, not attempts.

Time cap is 10 minutes. Score is total time.

Event 2- Strength

Event 2- “Climbing Grace”

10 Clean and Jerks, 135/95
10 Clean and Jerks, 165/115
10 Clean and Jerks, 195/135

Description: When the clock begins, athletes will perform 10 Clean and Jerks at the opening weight. Once 10 reps are complete, they will then add weight and complete the second batch of 10 Clean and Jerks. They will do the same for the final 10 reps. The loaded barbell begins on the ground. Clips must be used. Any Clean variation is acceptable and any Jerk variation is acceptable, as long as standards are met.

Standards:
– The barbell begins on the ground with the opening weight loaded.
– Any clean variation is allowed- power clean, split clean, or squat clean may be used to get the bar to the shoulders.
– Any jerk variation is allowed- push press, push jerk, split jerk.
– The barbell must come to full lockout with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

Time cap is 10 minutes. Score is Total Time.

Event 3- Couplet

Event 3- Couplet

21-15-9 Front Squats, 155/105
12-9-6 (9-6-3 Women) Bar Muscle Ups

Description: When the clock begins, athletes will perform 21 Front Squats at the designated weight. Once 21 reps are complete, they will move on to the Bar Muscle Ups. They will complete the allotted number of Bar Muscle Ups and then return barbell to the 15 Front Squats. The pattern will continue until the workout is complete. Score is total time.

Standards:
– The barbell begins on the ground.
– A Squat Clean for the first rep is allowed, as long as the standards are met.
– Any Front Squat rack variation is allowed.
– For the Front Squat, the hip crease must go below the top of the knee.
– At the top of the rep, the knees/hips must be fully extended.
– For the Bar Muscle Ups, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground.
– Kipping is acceptable but pull-overs, rolls to support, and glide kips are not allowed.
– The heels may not rise above the height of the bar during the kip.
– At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders in front of the bar.

Time Cap 10 minutes. Score is Total Time.

Event 4- Chipper

Event 4- Chipper

50 WallBalls, 20/14# to 10’/9’

5 Rope Climbs, 15 ft

10 Sangbag Cleans 100/70

15 Burpee Box Jump Overs, 24/20”

 

Description: When the clock begins, the athletes will complete 50 WallBalls at the designated weight. Once the 50 WallBalls are complete, they will move on to the Rope Climbs. Once all 5 rope climbs are complete, they will move on to the Sandbag Cleans. Once the 10 Sandbag Cleans are complete, athletes will finish with 15 Burpee box Jump Overs. Score is total time. There is a 10 minute cap on the workout.

 

Standards:

– For the WallBalls, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the hit the specified target.

– If the ball does not hit the target, it’s a “no rep”.

– If the ball drops to the ground from the top, it cannot be caught off the bounce (must settle).

– For the Rope Climbs, the athletes ascend the rope to touch the crossbeam at the top.

– Jumping up to begin each rep is permitted.

– On the descent, the athlete must show control and may not drop from the rope until their hands touch below the designated 10-foot mark.

– The Sandbag starts on the ground and must be lifted to the shoulder, then passed over the shoulder.

– With the Sandbag at the shoulder, the hips and knees must reach full extension.

– For the Burpee Box Jump Overs, the athletes must face the box while touching their chest and thighs to the ground.

– Athletes must jump to the box.

– BOTH feet must be on top of the box at the same time and the hands may not be used at any time to assist.

Time cap is 10 minutes. Score is Total Time.

Event 1- Beach

Event 1- Beach

60M Beach Sled Pull (weight TBA)
50 Calorie Ski Erg
100 Single Unders

Description: When the clock begins, athletes will run to the sled and pull the sled out and back (on the beach), approximately 60 Meters total. When the sled crosses the designated start/finish line, they will advance to the Ski Erg and perform 50 Calories. Once the monitor reads 50 Calories, they will move on to the jump rope and complete the 100 reps. Time cap is 10 minutes. Score is total time.
Standards:
– For the sled pull, athletes MUST use the handles and pull the sled across the turnaround point and return the entire sled past the start/finish line.
– NO choking up on the handles and shortening the distance is allowed.
– The entire sled must cross the turnaround point and cross the start/finish line at the end.
– For the Ski Erg, athletes complete 50 calories and have both feet on the platform before advancing to the jump rope.
– This is the standard single-under in which the rope passes under the feet once for each jump.
– The rope must spin forward for the rep to count.
– Only successful jumps are counted, not attempts.

Time cap is 10 minutes. Score is total time.

Event 2- Strength

Event 2- “Climbing Grace”

10 Clean and Jerks, 95/65
10 Clean and Jerks, 115/75
10 Clean and Jerks, 135/95

Description: When the clock begins, athletes will perform 10 Clean and Jerks at the opening weight. Once 10 reps are complete, they will then add weight and complete the second batch of 10 Clean and Jerks. They will do the same for the final 10 reps. The loaded barbell begins on the ground. Clips must be used. Any Clean variation is acceptable and any Jerk variation is acceptable, as long as standards are met.

Standards:
– The barbell begins on the ground with the opening weight loaded.
– Any clean variation is allowed- power clean, split clean, or squat clean may be used to get the bar to the shoulders.
– Any jerk variation is allowed- push press, push jerk, split jerk.
– The barbell must come to full lockout with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

Time cap is 10 minutes. Score is Total Time.

Event 3- Couplet

Event 3- Couplet

21-15-9 Front Squats, 115/75
21-15-9 Pullups (Women KB Swings, 35#)

Description: When the clock begins, athletes will perform 21 Front Squats at the designated weight. Once 21 reps are complete, they will move on to the Pullups (Men) or KB Swings (Women). They will complete the allotted number of reps and then return barbell to the 15 Front Squats. The pattern will continue until the workout is complete. Score is total time.

Standards:
– The barbell begins on the ground.
– A Squat Clean for the first rep is allowed, as long as the standards are met.
– Any Front Squat rack variation is allowed.
– For the Front Squat, the hip crease must go below the top of the knee.
– At the top of the rep, the knees/hips must be fully extended.
– For the Pullups (Men)- dead hang, kipping, or butterfly pullups are allowed as long as all the requirements are met.
– The arms must be fully extended at the bottom with the feed off the ground.
– At the top of the movement, the chin must break the horizontal plane of the bar.
– For the KB Swings (Women)- at the top of the rep, the arms must be fully locked out with the KB directly overhead and in line with the body.

Time cap is 10 minutes. Score is Total Time.

Event 4- Chipper

Event 4- Chipper

50 WallBalls, 14/10# to 10’/9’

25 Knee Raises

10 Sangbag Cleans 70/50

15 Burpee Box Jump Overs, 24/20”

 

Description: When the clock begins, the athletes will complete 50 WallBalls at the designated weight. Once the 50 WallBalls are complete, they will move on to the Knee Raises. Once all 5 Knee Raises are complete, they will move on to the Sandbag Cleans. Once the 10 Sandbag Cleans are complete, athletes will finish with 15 Burpee box Jump Overs. Score is total time. There is a 10 minute cap on the workout.

 

Standards:

– For the WallBalls, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the hit the specified target.

– If the ball does not hit the target, it’s a “no rep”.

– If the ball drops to the ground from the top, it cannot be caught off the bounce (must settle).

– For the Knee Raises, the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

– At the top of the repetition the athlete must raise their knees above the height of their hips.

– The Sandbag starts on the ground and must be lifted to the shoulder, then passed over the shoulder.

– With the Sandbag at the shoulder, the hips and knees must reach full extension.

– For the Burpee Box Jump Overs, the athletes must face the box while touching their chest and thighs to the ground.

– Athletes may step up to the box.

– BOTH feet must be on top of the box at the same time and the hands may not be used at any time to assist.

Time cap is 10 minutes. Score is Total Time.

Event 1- Beach

Event 1- Beach

60M Beach Sled Pull (weight TBA)
50 Calorie Ski Erg
100 Double Unders

Description: When the clock begins, athletes will run to the sled and pull the sled out and back (on the beach), approximately 60 Meters total. When the sled crosses the designated start/finish line, they will advance to the Ski Erg and perform 50 Calories. Once the monitor reads 50 Calories, they will move on to the jump rope and complete the 100 reps. Time cap is 10 minutes. Score is total time.
Standards:
– For the sled pull, athletes MUST use the handles and pull the sled across the turnaround point and return the entire sled past the start/finish line.
– NO choking up on the handles and shortening the distance is allowed.
– The entire sled must cross the turnaround point and cross the start/finish line at the end.
– For the Ski Erg, athletes complete 50 calories and have both feet on the platform before advancing to the jump rope.
– This is the standard double-under in which the rope passes under the feet twice for each jump.
– The rope must spin forward for the rep to count.
– Only successful jumps are counted, not attempts.

Time cap is 10 minutes. Score is total time.

Event 2- Strength

Event 2- “Climbing Grace”

10 Clean and Jerks, 135/95 (40+) / 115/75 (50+)
10 Clean and Jerks, 165/115 (40+) / 135/85 (50+)
10 Clean and Jerks, 195/135 (40+) / 155/95 (50+)

Description: When the clock begins, athletes will perform 10 Clean and Jerks at the opening weight. Once 10 reps are complete, they will then add weight and complete the second batch of 10 Clean and Jerks. They will do the same for the final 10 reps. The loaded barbell begins on the ground. Clips must be used. Any Clean variation is acceptable and any Jerk variation is acceptable, as long as standards are met.

Standards:
– The barbell begins on the ground with the opening weight loaded.
– Any clean variation is allowed- power clean, split clean, or squat clean may be used to get the bar to the shoulders.
– Any jerk variation is allowed- push press, push jerk, split jerk.
– The barbell must come to full lockout with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

Time cap is 10 minutes. Score is Total Time.

Event 3- Couplet

Event 3- Couplet

21-15-9 Front Squats, 135/95 (40+), 115/75 (50+)
15-12-9 Chest to Bar Pullups (40+) / 21-15-9 Pullups (50+)

Description: When the clock begins, athletes will perform 21 Front Squats at the designated weight. Once 21 reps are complete, they will move on to the Chest to Bar Pullups (40+) or standard Pullups (50+). They will complete the allotted number of reps and then return barbell to the 15 Front Squats. The pattern will continue until the workout is complete. Score is total time.

Standards:
– The barbell begins on the ground.
– A Squat Clean for the first rep is allowed, as long as the standards are met.
– Any Front Squat rack variation is allowed.
– For the Front Squat, the hip crease must go below the top of the knee.
– At the top of the rep, the knees/hips must be fully extended.
– For the Chest to Bar Pullups (40+)- dead hang, kipping, or butterfly pullups are allowed as long as all the requirements are met.
– The arms must be fully extended at the bottom with the feed off the ground.
– At the top, the chest must clearly come into contact with the bar below the collarbone.
– For the Pullups (50+)- dead hang, kipping, or butterfly pullups are allowed as long as all the requirements are met.
– The arms must be fully extended at the bottom with the feed off the ground.
– At the top of the movement, the chin must break the horizontal plane of the bar.
Time cap is 10 minutes. Score is Total Time.

Event 4- Chipper

Event 4- Chipper

50 WallBalls, 20/14# to 10’/9’

25 Toes to Bar

10 Sangbag Cleans 100/70

15 Burpee Box Jump Overs, 24/20”

 

Description: When the clock begins, the athletes will complete 50 WallBalls at the designated weight. Once the 50 WallBalls are complete, they will move on to the Toes to Bar. Once all 5 Toes to Bar are complete, they will move on to the Sandbag Cleans. Once the 10 Sandbag Cleans are complete, athletes will finish with 15 Burpee box Jump Overs. Score is total time. There is a 10 minute cap on the workout.

 

Standards:

– For the WallBalls, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the hit the specified target.

– If the ball does not hit the target, it’s a “no rep”.

– If the ball drops to the ground from the top, it cannot be caught off the bounce (must settle).

– For the Toes to Bar, the athlete must go from a full hang to having the toes touch the pull-up bar.

– At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body.

– Both feet must come into contact with the bar at the same time, inside the hands.

– The Sandbag starts on the ground and must be lifted to the shoulder, then passed over the shoulder.

– With the Sandbag at the shoulder, the hips and knees must reach full extension.

– For the Burpee Box Jump Overs, the athletes must face the box while touching their chest and thighs to the ground.

– Athletes may step up to the box.

– BOTH feet must be on top of the box at the same time and the hands may not be used at any time to assist.

Time cap is 10 minutes. Score is Total Time.

Event 1- Beach

Event 1- Beach

60M Beach Sled Pull (weight TBA)
50 Calorie Ski Erg
100 Double Unders

Description: When the clock begins, athletes will run to the sled and pull the sled out and back (on the beach), approximately 60 Meters total. When the sled crosses the designated start/finish line, they will advance to the Ski Erg and perform 50 Calories. Once the monitor reads 50 Calories, they will move on to the jump rope and complete the 100 reps. Time cap is 10 minutes. Score is total time.
Standards:
– For the sled pull, athletes MUST use the handles and pull the sled across the turnaround point and return the entire sled past the start/finish line.
– NO choking up on the handles and shortening the distance is allowed.
– The entire sled must cross the turnaround point and cross the start/finish line at the end.
– For the Ski Erg, athletes complete 50 calories and have both feet on the platform before advancing to the jump rope.
– This is the standard double-under in which the rope passes under the feet twice for each jump.
– The rope must spin forward for the rep to count.
– Only successful jumps are counted, not attempts.

Time cap is 10 minutes. Score is total time.

Event 2- Strength

Event 2- “Climbing Grace”

10 Clean and Jerks, 95/65
10 Clean and Jerks, 115/75
10 Clean and Jerks, 135/95

Description: When the clock begins, athletes will perform 10 Clean and Jerks at the opening weight. Once 10 reps are complete, they will then add weight and complete the second batch of 10 Clean and Jerks. They will do the same for the final 10 reps. The loaded barbell begins on the ground. Clips must be used. Any Clean variation is acceptable and any Jerk variation is acceptable, as long as standards are met.

Standards:
– The barbell begins on the ground with the opening weight loaded.
– Any clean variation is allowed- power clean, split clean, or squat clean may be used to get the bar to the shoulders.
– Any jerk variation is allowed- push press, push jerk, split jerk.
– The barbell must come to full lockout with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

Time cap is 10 minutes. Score is Total Time.

Event 3- Couplet

Event 3- Couplet

21-15-9 Front Squats, 115/75
21-15-9 Pullups

Description: When the clock begins, athletes will perform 21 Front Squats at the designated weight. Once 21 reps are complete, they will move on to the Pullups. They will complete the allotted number of reps and then return barbell to the 15 Front Squats. The pattern will continue until the workout is complete. Score is total time.

Standards:
– The barbell begins on the ground.
– A Squat Clean for the first rep is allowed, as long as the standards are met.
– Any Front Squat rack variation is allowed.
– For the Front Squat, the hip crease must go below the top of the knee.
– At the top of the rep, the knees/hips must be fully extended.
– For the Pullups- dead hang, kipping, or butterfly pullups are allowed as long as all the requirements are met.
– The arms must be fully extended at the bottom with the feed off the ground.
– At the top of the movement, the chin must break the horizontal plane of the bar.
Time Cap 10 minutes. Score is Total Time.

Event 4- Chipper

Event 4- Chipper

50 WallBalls, 20/14# to 10’/9’

25 Toes to Bar

10 Sangbag Cleans 100/70

15 Burpee Box Jump Overs, 24/20”

 

Description: When the clock begins, the athletes will complete 50 WallBalls at the designated weight. Once the 50 WallBalls are complete, they will move on to the Toes to Bar. Once all 5 Toes to Bar are complete, they will move on to the Sandbag Cleans. Once the 10 Sandbag Cleans are complete, athletes will finish with 15 Burpee box Jump Overs. Score is total time. There is a 10 minute cap on the workout.

 

Standards:

– For the WallBalls, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the hit the specified target.

– If the ball does not hit the target, it’s a “no rep”.

– If the ball drops to the ground from the top, it cannot be caught off the bounce (must settle).

– For the Toes to Bar, the athlete must go from a full hang to having the toes touch the pull-up bar.

– At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body.

– Both feet must come into contact with the bar at the same time, inside the hands.

– The Sandbag starts on the ground and must be lifted to the shoulder, then passed over the shoulder.

– With the Sandbag at the shoulder, the hips and knees must reach full extension.

– For the Burpee Box Jump Overs, the athletes must face the box while touching their chest and thighs to the ground.

– Athletes must jump to the box.

– BOTH feet must be on top of the box at the same time and the hands may not be used at any time to assist.

Time cap is 10 minutes. Score is Total Time.

Event 1- Beach

Event 1- Beach

Partners 1/2
60M Beach Sled Pull (each athlete performs- weight TBA)
750M Ski Erg (breaking up between the 2 Partners as needed)
50 Double Unders (each)

TAG

Partners 3/4
60M Beach Sled Pull (each athlete performs- weight TBA)
750M Ski Erg (breaking up between the 2 Partners as needed)
50 Double Unders (each)

**For 2/2 Teams, 2 Males will go first, then 2 Females. Females may change the weight on the sled once the Males finish.

Description: When the clock begins, Partners 1/2 will run to the sled and individually pull the sled out and back (on the beach), approximately 60 Meters total (each). When both Partners have completed and the sled crosses the designated start/finish line, they will advance to the Ski Erg and perform 750 Meters total, breaking it up as needed. Once the monitor reads 750 Meters, they will move on to the jump rope and complete the 50 reps each.
Partners 3/4 will then complete the same exact workout, in the same format. Time cap is 14 minutes. Score is total time.

Standards:
– For the sled pull, athletes MUST use the handles and pull the sled across the turnaround point and return the entire sled past the start/finish line.
– NO choking up on the handles and shortening the distance is allowed.
– The entire sled must cross the turnaround point and cross the start/finish line at the end.
– For the Ski Erg, Teams must complete 750 Meters (breaking up the work as needed) before advancing to the jump rope.
– This is the standard double-under in which the rope passes under the feet twice for each jump.
– The rope must spin forward for the rep to count.
– Only successful jumps are counted, not attempts.

Time cap is 14 minutes. Score is total time.

Event 2- Strength

Event 2- “Strongman Beach Carry”

Sandbag Shuttle Relay 150/100#

Description: When the clock begins, the first athlete will clean the sandbag and run down to the cone and back with it. Athletes may hold/carry the bag in any manner they choose. Once the bag is across the line, they may hand it off to the next teammate or drop the bag. Mixed teams will have a Male sandbag and a Female sandbag.

Standards:
– The sandbag begins on the ground to begin the workout.
– Any sandbag hold/carry variation is permitted as long as the bag is carried.
– Teams may hand off the bag or drop it once they cross the designated line.

Score is Total Time.

Event 3- Rig 1

Event 3- Rig 1

Partners 1/2
50 Single Arm DB Thrusters, 55/35#
20 Burpee Box Jump Overs, 20”
30 DB Snatch, 55/35#
50 WallBalls, 30/20# to 10’9′

– TAG

Partners 3/4
50 WallBalls, 30/20# to 10’/9′
30 DB Snatch, 55/35#
20 Burpee Box Jump Overs, 20”
50 Single Arm DB Thrusters, 55/35#

Description: When the clock begins, Partners 1/2 will complete 50 single arm DB Thrusters, breaking up reps as needed, using either arm (no minimum requirements). Only one partner is allowed to work at a time. They will then move on to the Burpee Box Jumps, breaking up reps as needed. Only one partner is allowed to work at a time. After that, they will move on to the DB Snatch, breaking up reps as needed, using either arm (no minimum requirements). Only one partner is allowed to work at a time. Finally, they will complete the Wallballs, breaking up reps as needed. Only one partner is allowed to work at a time. They will then go to the start/finish mat and tag the Partners 3/4, who will complete the workout in reverse. Score is total time.

Standards:
– The Dumbbell begins on the ground.
– A Squat Clean for the first rep is allowed, as long as the standards are met.
– For the Thruster, the hip crease must clearly pass below the top of the knees in the bottom position.
– At the top of the rep, the knees/hips/arm must be fully locked out and the Dumbbell must be in line with the body.
– You MAY pass the Dumbbell between reps for same sex pairs (Mixed teams will have a Men/Women DB weight).
– For the Burpee Box Jump Overs, the athletes must face the box while touching their chest and thighs to the ground.
– Rx teams MUST jump to the box, Scaled may step up to the box.
– BOTH feet must be on top of the box at the same time and the hands may not be used at any time to assist.
– Athletes must wait for the other person to land over the box before beginning their rep.
– The Dumbbell snatch starts with the Dumbbell on the ground and finishes with the dumbbell directly overhead.
– At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.
– The Dumbbell must be lifted overhead in one motion.
– Athletes MAY use either hand for the snatches, they do NOT have to be alternating.
– You MAY pass the Dumbbell between reps for same sex pairs (Mixed teams will have a Men/Women DB weight).
– For the WallBalls, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the hit the specified target.
– If the ball does not hit the target, it’s a “no rep”.
– Athletes may receive the ball from the other partner only from the back.
– NO side to side WallBalls are allowed.
Time Cap 14 minutes. Score is Total Time.

Event 4- Rig 2

Event 4- Rig 2

Partners 1/2
30 Chest to Bar Pullups
5 Rope Climbs, 15 ft
30 Overhead Squats, 155/105#
5 Rope Climbs, 15 ft
30 Chest to Bar Pullups

TAG

Partners 3/4
15 Bar Muscle Ups
5 Rope Climbs, 15 ft
30 Power Cleans, 155/105#
5 Rope Climbs, 15 ft
15 Bar Muscle Ups

Description: When the clock begins, Partners 1/2 will complete the Chipper, breaking up reps as needed between the two. ONLY one athlete may work at a time (on the bar, rope, or barbell). Once the final Chest to Bar Pullup is complete, they will advance to the start/finish mat to TAG Partners 3/4. Partners 3/4 will advance through their Chipper, breaking up reps as needed between the two. ONLY one athelte may work at a time. Mixed teams will have a Men’s barbell and a Women’s barbell. Time cap is 14 minutes. Score is total time.

Standards:
– For the Chest to Bar Pullups- dead hang, kipping, or butterfly pullups are allowed as long as all the requirements are met.
– The arms must be fully extended at the bottom with the feed off the ground.
– At the top, the chest must clearly come into contact with the bar below the collarbone.
– For the Rope Climbs, the athletes ascend the rope to touch the crossbeam at the top.
– Jumping up to begin each rep is permitted.
– On the descent, the athlete must show control and may not drop from the rope until their hands touch below the designated 10-foot mark.
– For the Overhead Squats, The hip crease must be below the top of the knee at the bottom.
– A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
– The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
– For the Bar Muscle Ups, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground.
– Kipping is acceptable but pull-overs, rolls to support, and glide kips are not allowed.
– The heels may not rise above the height of the bar during the kip.
– At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders in front of the bar.
– For the Power Clean, the barbell begins on the ground.
– Touch-and-go is permitted, but no bouncing is allowed.
– A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

Time cap is 14 minutes. Score is total time.

Event 1- Beach

Event 1- Beach

Partners 1/2
60M Beach Sled Pull (each athlete performs- weight TBA)
750M Ski Erg (breaking up between the 2 Partners as needed)
50 Single Unders (each)

TAG

Partners 3/4
60M Beach Sled Pull (each athlete performs- weight TBA)
750M Ski Erg (breaking up between the 2 Partners as needed)
50 Single Unders (each)

**For 2/2 Teams, 2 Males will go first, then 2 Females. Females may change the weight on the sled once the Males finish.

Description: When the clock begins, Partners 1/2 will run to the sled and individually pull the sled out and back (on the beach), approximately 60 Meters total (each). When both Partners have completed and the sled crosses the designated start/finish line, they will advance to the Ski Erg and perform 750 Meters total, breaking it up as needed. Once the monitor reads 750 Meters, they will move on to the jump rope and complete the 50 reps each.
Partners 3/4 will then complete the same exact workout, in the same format. Time cap is 14 minutes. Score is total time.

Standards:
– For the sled pull, athletes MUST use the handles and pull the sled across the turnaround point and return the entire sled past the start/finish line.
– NO choking up on the handles and shortening the distance is allowed.
– The entire sled must cross the turnaround point and cross the start/finish line at the end.
– For the Ski Erg, Teams must complete 750 Meters (breaking up the work as needed) before advancing to the jump rope.
– This is the standard double-under in which the rope passes under the feet twice for each jump.
– The rope must spin forward for the rep to count.
– Only successful jumps are counted, not attempts.

Time cap is 14 minutes. Score is total time.

Event 2- Strength

Event 2- “Strongman Beach Carry”

Sandbag Shuttle Relay 100/70#

Description: When the clock begins, the first athlete will clean the sandbag and run down to the cone and back with it. Athletes may hold/carry the bag in any manner they choose. Once the bag is across the line, they may hand it off to the next teammate or drop the bag. Mixed teams will have a Male sandbag and a Female sandbag.

Standards:
– The sandbag begins on the ground to begin the workout.
– Any sandbag hold/carry variation is permitted as long as the bag is carried.
– Teams may hand off the bag or drop it once they cross the designated line.

Score is Total Time.

Event 3- Rig 1

 Event 3- Rig 1

Partners 1/2
50 Single Arm DB Thrusters, 35/20#
20 Burpee Box Jump Overs, 20”
30 DB Snatch, 35/20#
50 WallBalls, 20/14# to 10’/9′

– TAG

Partners 3/4
50 WallBalls, 20/14# to 10’/9′
30 DB Snatch, 35/20#
20 Burpee Box Jump Overs, 20”
50 Single Arm DB Thrusters, 35/20#

Description: When the clock begins, Partners 1/2 will complete 50 single arm DB Thrusters, breaking up reps as needed, using either arm (no minimum requirements). Only one partner is allowed to work at a time. They will then move on to the Burpee Box Jumps, breaking up reps as needed. Only one partner is allowed to work at a time. After that, they will move on to the DB Snatch, breaking up reps as needed, using either arm (no minimum requirements). Only one partner is allowed to work at a time. Finally, they will complete the Wallballs, breaking up reps as needed. Only one partner is allowed to work at a time. They will then go to the start/finish mat and tag the Partners 3/4, who will complete the workout in reverse. Score is total time.

Standards:
– The Dumbbell begins on the ground.
– A Squat Clean for the first rep is allowed, as long as the standards are met.
– For the Thruster, the hip crease must clearly pass below the top of the knees in the bottom position.
– At the top of the rep, the knees/hips/arm must be fully locked out and the Dumbbell must be in line with the body.
– You MAY pass the Dumbbell between reps for same sex pairs (Mixed teams will have a Men/Women DB weight).
– For the Burpee Box Jump Overs, the athletes must face the box while touching their chest and thighs to the ground.
– Rx teams MUST jump to the box, Scaled may step up to the box.
– BOTH feet must be on top of the box at the same time and the hands may not be used at any time to assist.
– Athletes must wait for the other person to land over the box before beginning their rep.
– The Dumbbell snatch starts with the Dumbbell on the ground and finishes with the dumbbell directly overhead.
– At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.
– The Dumbbell must be lifted overhead in one motion.
– Athletes MAY use either hand for the snatches, they do NOT have to be alternating.
– You MAY pass the Dumbbell between reps for same sex pairs (Mixed teams will have a Men/Women DB weight).
– For the WallBalls, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the hit the specified target.
– If the ball does not hit the target, it’s a “no rep”.
– Athletes may receive the ball from the other partner only from the back.
– NO side to side WallBalls are allowed.
Time Cap 14 minutes. Score is Total Time.

Event 4- Rig 2

Event 4- Rig 2

Partner 1/2
30 KB Swings, 53/35#
30 Knee Raises
30 Front Squats, 115/75#
30 Knee Raises
30 KB Swings, 53/35#

TAG

Partners 3/4
30 Pullups
30 Knee Raises
30 Power Cleans, 115/75#
30 Knee Raises
30 Pullups

Description: When the clock begins, Partners 1/2 will complete the Chipper, breaking up reps as needed between the two. ONLY one athlete may work at a time (on the KB, bar or barbell). Once the final KB Swing is complete, they will advance to the start/finish mat to TAG Partners 3/4. Partners 3/4 will advance through their Chipper, breaking up reps as needed between the two. ONLY one athlete may work at a time. Mixed teams will have a Men’s barbell and a Women’s barbell. Time cap is 14 minutes. Score is total time.

Standards:
– For the KB Swings- at the top of the rep, the arms must be fully locked out with the KB directly overhead and in line with the body.
– For the Knee Raises, the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
– At the top of the repetition the athlete must raise their knees above the height of their hips.
– For the Front Squats, Squat Clean for the first rep is allowed, as long as the standards are met.
– Any Front Squat rack variation is allowed.
– At the bottom of the Front Squat, the hip crease must go below the top of the knee.
– At the top of the rep, the knees/hips must be fully extended.
– For Pullups- dead hang, kipping, or butterfly pullups are allowed as long as all the requirements are met.
– The arms must be fully extended at the bottom with the feed off the ground.
– At the top of the movement, the chin must break the horizontal plane of the bar.
– For the Power Clean, the barbell begins on the ground.
– Touch-and-go is permitted, but no bouncing is allowed.
– A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

Time cap is 14 minutes. Score is total time.

Event 1- Beach

Event 1- Beach

Partners 1/2
60M Beach Sled Pull (each athlete performs- weight TBA)
750M Ski Erg (breaking up between the 2 Partners as needed)
50 Double Unders (each)

TAG

Partners 3/4
60M Beach Sled Pull (each athlete performs- weight TBA)
750M Ski Erg (breaking up between the 2 Partners as needed)
50 Double Unders (each)

**For 2/2 Teams, 2 Males will go first, then 2 Females. Females may change the weight on the sled once the Males finish.

Description: When the clock begins, Partners 1/2 will run to the sled and individually pull the sled out and back (on the beach), approximately 60 Meters total (each). When both Partners have completed and the sled crosses the designated start/finish line, they will advance to the Ski Erg and perform 750 Meters total, breaking it up as needed. Once the monitor reads 750 Meters, they will move on to the jump rope and complete the 50 reps each.
Partners 3/4 will then complete the same exact workout, in the same format. Time cap is 14 minutes. Score is total time.

Standards:
– For the sled pull, athletes MUST use the handles and pull the sled across the turnaround point and return the entire sled past the start/finish line.
– NO choking up on the handles and shortening the distance is allowed.
– The entire sled must cross the turnaround point and cross the start/finish line at the end.
– For the Ski Erg, Teams must complete 750 Meters (breaking up the work as needed) before advancing to the jump rope.
– This is the standard double-under in which the rope passes under the feet twice for each jump.
– The rope must spin forward for the rep to count.
– Only successful jumps are counted, not attempts.

Time cap is 14 minutes. Score is total time.

Event 2- Strength

Event 2- “Strongman Beach Carry”

Sandbag Shuttle Relay 100/70#

Description: When the clock begins, the first athlete will clean the sandbag and run down to the cone and back with it. Athletes may hold/carry the bag in any manner they choose. Once the bag is across the line, they may hand it off to the next teammate or drop the bag. Mixed teams will have a Male sandbag and a Female sandbag.

Standards:
– The sandbag begins on the ground to begin the workout.
– Any sandbag hold/carry variation is permitted as long as the bag is carried.
– Teams may hand off the bag or drop it once they cross the designated line.

Score is Total Time.

Event 3- Rig 1

Event 3- Rig 1

Partners 1/2
50 Single Arm DB Thrusters, 55/35#
20 Burpee Box Jump Overs, 20”
30 DB Snatch, 55/35#
50 WallBalls, 20/14# to 10’/9′

– TAG

Partners 3/4
50 WallBalls, 20/14# to 10’/9′
30 DB Snatch, 55/35#
20 Burpee Box Jump Overs, 20”
50 Single Arm DB Thrusters, 55/35#

Description: When the clock begins, Partners 1/2 will complete 50 single arm DB Thrusters, breaking up reps as needed, using either arm (no minimum requirements). Only one partner is allowed to work at a time. They will then move on to the Burpee Box Jumps, breaking up reps as needed. Only one partner is allowed to work at a time. After that, they will move on to the DB Snatch, breaking up reps as needed, using either arm (no minimum requirements). Only one partner is allowed to work at a time. Finally, they will complete the Wallballs, breaking up reps as needed. Only one partner is allowed to work at a time. They will then go to the start/finish mat and tag the Partners 3/4, who will complete the workout in reverse. Score is total time.

Standards:
– The Dumbbell begins on the ground.
– A Squat Clean for the first rep is allowed, as long as the standards are met.
– For the Thruster, the hip crease must clearly pass below the top of the knees in the bottom position.
– At the top of the rep, the knees/hips/arm must be fully locked out and the Dumbbell must be in line with the body.
– You MAY pass the Dumbbell between reps for same sex pairs (Mixed teams will have a Men/Women DB weight).
– For the Burpee Box Jump Overs, the athletes must face the box while touching their chest and thighs to the ground.
– Rx teams MUST jump to the box, Scaled may step up to the box.
– BOTH feet must be on top of the box at the same time and the hands may not be used at any time to assist.
– Athletes must wait for the other person to land over the box before beginning their rep.
– The Dumbbell snatch starts with the Dumbbell on the ground and finishes with the dumbbell directly overhead.
– At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.
– The Dumbbell must be lifted overhead in one motion.
– Athletes MAY use either hand for the snatches, they do NOT have to be alternating.
– You MAY pass the Dumbbell between reps for same sex pairs (Mixed teams will have a Men/Women DB weight).
– For the WallBalls, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the hit the specified target.
– If the ball does not hit the target, it’s a “no rep”.
– Athletes may receive the ball from the other partner only from the back.
– NO side to side WallBalls are allowed.
Time Cap 14 minutes. Score is Total Time.

Event 4- Rig 2

Event 4- Rig 2

Partners 1/2
40 Pullups
20 Toes to Bar
30 Power Cleans, 135/95#
20 Toes to Bar
40 Pullups

TAG

Partners 3/4
40 Pullups
20 Toes to Bar
30 Overhead Squats, 135/95#
20 Toes to Bar
40 Pullups

Description: When the clock begins, Partners 1/2 will complete the Chipper, breaking up reps as needed between the two. ONLY one athlete may work at a time (on the bar or barbell). Once the final Pullup is complete, they will advance to the start/finish mat to TAG Partners 3/4. Partners 3/4 will advance through their Chipper, breaking up reps as needed between the two. ONLY one athlete may work at a time. Mixed teams will have a Men’s barbell and a Women’s barbell. Time cap is 14 minutes. Score is total time.

Standards:
– For Pullups- dead hang, kipping, or butterfly pullups are allowed as long as all the requirements are met.
– The arms must be fully extended at the bottom with the feed off the ground.
– At the top of the movement, the chin must break the horizontal plane of the bar.
– For the Toes to Bar, the athlete must go from a full hang to having the toes touch the pull-up bar.
– At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body.
– Both feet must come into contact with the bar at the same time, inside the hands.
– For the Power Clean, the barbell begins on the ground.
– Touch-and-go is permitted, but no bouncing is allowed.
– A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
– For the Overhead Squats, The hip crease must be below the top of the knee at the bottom.
– A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
– The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Time cap is 14 minutes. Score is total time.