2024 SPRING BEACH BRAWL: 3/23-3/24

Wods

2024 Spring Beach Brawl

Event 1
Main Arena


3 rounds for time
12:00 time cap

RX
Round 1:
4 Deadlift (155/105)
3 Power Clean (155/105)
2 Power Snatch (155/105)
Athlete 1: 10 Pull Ups
Athlete 2: 8 Chest to Bar Pull Ups
Athlete 3: 6 Bar Muscle Ups

Round 2:
6 Deadlift (155/105)
5 Power Clean (155/105)
4 Power Snatch (155/105)
Athlete 1: 10 Pull Ups
Athlete 2: 8 Chest to Bar Pull Ups
Athlete 3: 6 Bar Muscle Ups

Round 3:
8 Deadlift (155/105)
7 Power Clean (155/105)
6 Power Snatch (155/105)
Athlete 1: 10 Pull Ups
Athlete 2: 8 Chest to Bar Pull Ups
Athlete 3: 6 Bar Muscle Ups

INTERMEDIATE/MASTERS
Round 1:
4 Deadlift (135/95)
3 Power Clean (135/95)
2 Power Snatch (135/95)
Athlete 1: 10 Toes to bar
Athlete 2: 8 Pull Ups
Athlete 3: 6 Chest to Bar Pull Ups

Round 2:
6 Deadlift (135/95)
5 Power Clean (135/95)
4 Power Snatch (135/95)
Athlete 1: 10 Toes to bar
Athlete 2: 8 Pull Ups
Athlete 3: 6 Chest to Bar Pull Ups

Round 3:
8 Deadlift (135/95)
7 Power Clean (135/95)
6 Power Snatch (135/95)
Athlete 1: 10 Toes to bar
Athlete 2: 8 Pull Ups
Athlete 3: 6 Chest to Bar Pull Ups

SCALED
Round 1:
4 Deadlift (95/65)
3 Power Clean (95/65)
2 Power Snatch (95/65)
Athlete 1: 10 Knee Raises
Athlete 2: 8 Ring Rows
Athlete 3: 6 Pull Ups

Round 2:
6 Deadlift (95/65)
5 Power Clean (95/65)
4 Power Snatch (95/65)
Athlete 1: 10 Knee Raises
Athlete 2: 8 Ring Rows
Athlete 3: 6 Pull Ups

Round 3:
8 Deadlift (95/65)
7 Power Clean (95/65)
6 Power Snatch (95/65)
Athlete 1: 10 Knee Raises
Athlete 2: 8 Ring Rows
Athlete 3: 6 Pull Ups

Athlete 1 will complete round 1 of the barbell movements and then their designated movement and repetitions on the rig before tagging in athlete 2 at the start mat.

Athlete 2 will complete round 1 of the barbell movements and then their designated movement and repetitions on the rig before tagging in athlete 3 at the start mat.

Athlete 3 will complete round 1 of the barbell movements and then their designated movement and repetitions on the rig before tagging in athlete 1 at the start mat to start round 2.

This flow will continue until all 3 athletes have completed all 3 rounds.

Teams may choose to change the order of athletes after each full round but may NOT change the order of movements.

EVENT 2
Beach Arena

5 Rounds for time 
12 minute time cap 

RX
10 Synchro burpees over beam (all 3 athletes) 
-then- 
Athletes 1 & 2:
20 Synchro Alternating Dumbbell Hang Snatch(50/35) 
Athlete 3:
Sandbag hold(150/100)

 

Intermediate/ Masters
10 Synchro burpees over beam (all 3 athletes) 
-then- 
Athletes 1 & 2:
16 Synchro Alternating Dumbbell Hang Snatch(50/35) 
Athlete 3:
Sandbag hold(100/80)

 

Scaled
8 Synchro burpees over beam (all 3 athletes) 
-then- 
Athletes 1 & 2:
16 Synchro Alternating Dumbbell Hang Snatch(35/25) 
Athlete 3:
Sandbag hold(80/50)

 

At 3-2-1 Go, all 3 athletes will move from the start mat and begin the synchro burpees over the beam. Burpees will be performed beam facing. Synchronization will occur at the bottom of the repetition, meaning when all three athletes have their chest and thighs on the ground at the same time. The beam will be on the ground and approximately 6 inches tall. All divisions may step over. 

After the synchro burpees have been completed, all three athletes will move to the next station where  two athletes will complete the synchro alternating dumbbell hang snatches while the third athlete will be required to hold a sandbag. 

The synchro alternating dumbbell snatches will begin with the dumbbell fully below the hip crease in the hang position and Synchronization will occur at the top of the movement in the full, upright and locked out position.

The sandbag will be held above the hips and below the shoulders in front of the athlete. The sandbag must be fully supported before the snatches may begin. If the sandbag is dropped during the snatch repetitions, a no rep may be called and work on the snatches must pause until the sandbag is picked back up and fully supported.

This flow will continue until all 5 rounds have been completed and all 3 athletes return to the start mat or until time expires.

Athletes may choose to split repetitions as needed and switch which athletes are performing the snatches/sandbag holds at any time during the workout.

EVENT 3
Strength Arena


For max load

12:00 Time Cap

 

ALL DIVISIONS

 

0:00 to 4:00 min 

Athlete 1:  1 Rep Max Snatch

4:00 to 8:00 min

Athlete 2: 1 Rep Max Thruster

8:00 to 12:00 min

Athlete 3: 1 Rep Max Clean and Jerk

 

Event score will be the combined total of each athlete’s heaviest recorded lift.

Power is allowed for all divisions.  A squat clean thruster is allowed for the 1RM thruster. 

Judges will signal when the lift has been successfully completed. If the bar is dropped prior to the signal, a no rep will be given.  

All team mates may assist with loading/unloading the barbell.

EVENT 4
Main Arena

Chipper.  For time
12:00 Time Cap

RX
1500/1200 Meter Row 
50 Double Dumbbell Thrusters (50/35)
50 Double Dumbbell Box Step Overs (24/20)(50/35)
50 Double Dumbbell Push Press (50/35)
50 Wall Balls (30/20) 

 

Intermediate/Masters
1500/1200 Meter Row 
50 Double Dumbbell Thrusters (50/35)
50 Double Dumbbell Box Step Overs (20)(50/35)
50 Double Dumbbell Push Press (50/35)
50 Wall Balls (20/14) 

 

Scaled
1200/900 Meter Row 
50 Double Dumbbell Thrusters (35/25)
50 Double Dumbbell Box Step Overs (20)(35/25)
50 Double Dumbbell Push Press (35/25)
50 Wall Balls (14/10) 

 

At 3-2-1 Go, athletes will begin working one at a time to complete this chipper.

Repetitions for all movements may be split as desired but must be completed in order.

Non-working athletes must remain behind the working athlete at all times.

The score for Event 4 will be the time recorded when all 3 athletes cross the finish line by returning to the start mat or time cap plus one second for every repetition remaining. 

Row: All meters must be completed BEFORE the final athlete exits the rower.

Thruster: Hip crease must be below the knee at the bottom of the movement.  Knees, hips and arms must be fully extended at the top of the movement with the dumbbells over the mid foot for the repetition to count. 

Step overs: Dumbbells may be held in any manner (ie Front rack or suitcase) as long as the athlete’s hands maintain a full grip on the dumbbell handles and not any part of the dumbbell head. Dumbbell handles may NOT be rested on the shoulder.

Push Press: Starting standing tall with the dumbbells in the front rack position, athletes will dip straight down, extend hips and legs rapidly and then press the dumbbells overhead with knees, hips and arms extended. Push jerks or “re-dips” will NOT be allowed.  

Wall Ball: Starting in the position, athletes will squat to below parallel with the wall ball in the front rack position and then extend rapidly to throw the wall ball to their intended target. The center of the wall ball must go higher than the bottom of the round target for the repetition to count. The wall ball must make contact with the target for the rep to count. A squat clean is acceptable for the first repetition.