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Attollo Cup WOD #2 “Mayday”

16.09.18

Event 2 – Mayday

Rx’d

AMRAP in 2:00
10 Synchro TTB
10 Synchro KB Swing 2.0/1.5
Start Accumulating 80 Hang Clean and Jerk – 115#/75#
Rest 2:00

AMRAP in 2:00
10 Synchro TTB
10 Synchro KB Swing 2.0/1.5
Start Accumulating 80 Hang Clean and Jerk – 115#/75#
Rest 1:00

AMRAP in 2:00
10 Synchro TTB
10 Synchro KB Swing 2.0/1.5
Start Accumulating 80 Hang Clean and Jerk – 115#/75#

Time Cap 9:00

*Bar cannot touch ground if it does then 3 Synchro Burpee penalty*

*Workout stops once team accumulates all 80 reps or score is reps when time expires*

Scaled

AMRAP in 2:00
5 Synchro TTB
10 Synchro KB Swing 1.5/1.0
Start Accumulating 80 Hang Clean and Jerk – 95#/65#
Rest 2:00

AMRAP in 2:00
5 Synchro TTB
10 Synchro KB Swing 1.5/1.0
Start Accumulating 80 Hang Clean and Jerk – 95#/65#
Rest 1:00

AMRAP in 2:00
5 Synchro TTB
10 Synchro KB Swing 1.5/1.0
Start Accumulating 80 Hang Clean and Jerk – 95#/65#

Time Cap 9:00

*Bar cannot touch ground if it does then 3 Synchro Burpee penalty*

*Workout stops once team accumulates all 80 reps or score is reps when time expires*

Further Scaled Option

AMRAP in 2:00
5 Synchro Knee Raises
10 Synchro KB Swing 1.0/.7
Start Accumulating 80 Hang Clean and Jerk – 75#/55#
Rest 2:00

AMRAP in 2:00
5 Synchro Knee Raises
10 Synchro KB Swing 1.0/.7
Start Accumulating 80 Hang Clean and Jerk – 75#/55#
Rest 1:00

AMRAP in 2:00
5 Synchro Knee Raises
10 Synchro KB Swing 1.0/.7
Start Accumulating 80 Hang Clean and Jerk – 75#/55#

Time Cap 9:00

*Bar cannot touch ground if it does then 3 Synchro Burpee penalty*

*Workout stops once team accumulates all 80 reps or score is reps when time expires*

Scoring

The team’s score is the time it takes to accumulate 80 Hang Clean and Jerks. If teams do not accumulate 80 Hang Clean and Jerks before the 9:00 time cap then their score will be reps accumulated when time expires. Teams that choose to do a scaled version of the workout will be ranked below teams that choose to do the workout as prescribed for their division.

Standards

*Once the Barbell for the Hang Clean + Jerk is lifted off of the ground it cannot touch the ground until the end of the time interval. If teams allow the barbell to touch the floor they will have to do a 3 synchronized burpee penalty. In the event that team’s do not complete the penalty before the end of the time interval they will have to start the next interval with the remaining burpee penalty repetitions.

 

Rx’d/Scaled

Synchro Toes-to-bar: The athletes must both start with feet behind the vertical plane of the pull-up bar and make contact with the pull-up bar at the same time for the repetition to count.

Synchro KB Swing: The athletes must both have the KB in an upright (bell bottom-up) position above their head at the same time for the repetition to count. If the bell bottom is not facing towards the ceiling then it will be a no rep. Athletes may do their first repetition from the ground to overhead. The KB moves from a below hip-height position to a fully locked out overhead position.

Hang Clean + Jerk: The athletes must first deadlift the bar to a hip extended position before moving to a “hang” position. The athletes must then get the bar to their shoulders before putting the bar to an overhead position with arms, hips, legs extended and the bar positioned over the frontal plane of the body. The athletes may pass the bar to each other only below the shoulders. Overhead pass is not permitted.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Further Scaled Option

Synchro Knee Raises: The athletes will start in a full extension position with feet behind the vertical plane of the pull-up bar. The athletes will then raise their heels above their hip crease at the same time in order for the repetition to count.

KB Swing/Hang Clean + Jerk/ Burpee: same standard as Rx’d and intermediate.

Category:

Attollo Cup 2018 WOD #1

12.09.18

First Announced Workout Attollo Cup 2018

Event 1 – Shared Suffering

Rx’d

1 Round for time:

150/110 Cal Assault Bike

10 Synchronized Chest-to-Bar Pull-ups

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

100/75 cal Assault Bike

10 Synchronized Chest-to-Bar Pull-ups

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

50/35 cal Assault Bike

Time Cap 21:00

Intermediate

1 Round for time:

125/95 Cal Assault Bike

10 Synchronized Chin-over-bar Pull-ups

20 Synchronized Burpees

40 synchronized Air Squats

85/65 cal Assault Bike

10 Synchronized Chin-over-bar Pull-ups

20 Synchronized Burpees

40 synchronized Air Squats

50/35 cal Assault Bike

Time Cap 21:00

 

Scaled

1 Round for time:

105/75 Cal Assault Bike

10 Synchronized Ring Rows

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

70/50 cal Assault Bike

10 Synchronized Ring Rows

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

45/25 cal Assault Bike

Time Cap 21:00

Standards

Rx’d

Assault Bike: 1 athlete working at a time.

Synchro C2B Pull-ups: Both athletes will start from an arms extended position on the pull-up bar. Both athletes will perform a C2B pull-up any style (strict, kipping, butterfly kipping). The rep will only count when both athlete’s chest touch the bar at the same time.

Synchro Burpee to PU Bar: Both athletes will perform a burpee. Both feet must extend out at the same time and return at the same time (jump in/jump out). Then the athletes will reach above their head and touch the pull-up bar at the same time, jumping if they need to. The rep will only count if chests are on the ground at the same time and hands touch the pull-up bar at the same time.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.

Intermediate

Assault Bike: 1 athlete working at a time.

Synchro Pull-ups: Both athletes will start from an arms extended position on the pull-up bar. Both athletes will perform a pull-up any style (strict, kipping, butterfly kipping). The rep will only count when both athlete’s chin is above the bar at the same time.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.

Scaled

Assault Bike: 1 athlete working at a time.

Synchro Ring Row: Both athletes will start from an arms extended position on the rings. Athletes will then perform a ring row without hip movement (strict). Feet will be directly under the pull-up bar and straps of rings will be pre-set in length. The rep will only count when both athlete’s hands are touching their rings at the same time.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.

Category: