ALL WODs
There will be a floater wod announced at the first athlete briefing. Make sure you are there to hear the standards!!
Black Widow and Scarlet Witch
Rx
AMRAP 16:00
Buy in: 2000m Row*
AMRAP in time remaining... **
4-8-12-16-20...
Alternating Pistols
Burpee Box Jump Overs (30/24")
Wall Ball Shots (20 lbs to 10'/9')
*Black Widow SCORE is TOTAL TIME
**Scarlet Witch SCORE is TOTAL REPS
INT
AMRAP 16:00
Buy in: 2000m Row*
AMRAP in time remaining... **
4-8-12-16-20...
Box Step Ups (24")
Burpee Box Jump Overs (20")
Wall Ball Shots (14 lbs to 10'/9')
​
​
*Black Widow SCORE is TOTAL TIME
**Scarlet Witch SCORE is TOTAL REPS
Sc
AMRAP 16:00
Buy in: 1500m Row*
AMRAP in time remaining... **
4-8-12-16-20...
Box Step Ups (20")
Burpee Box Step Overs (20")
Wall Ball Shots (14 lbs to 9')
​
​
*Black Widow SCORE is TOTAL TIME
**Scarlet Witch SCORE is TOTAL REPS
Workout Flow
At the count of 3..2..1..GO, Athletes will begin working on their Row. Athletes can switch as often as they desire but they cannot begin their AMRAP work until they reach the required distance on the rower. Once the distance is achieved, athletes may begin working on part 2 of the WOD, Scarlet Witch. Their score for Black Widow will be the time it took to complete the row. Workouts Black Widow and Scarlet Witch will both be worth the same amount of points. Athletes will work one at a time on Scarlet Witch until the 16:00 clock runs out. Their score for Scarlet Witch will be the total number of reps accumulated.
Movement Standards
Row - Row however you want. Feet do not need to be strapped in. Damper can be set to any setting. Only rule is DO NOT TOUCH THE MONITOR :) The judge will set the rower to the buy-in distance prior to the start of the workout. If you wish for the display to be changed you must ask your judge to do so before the start of the workout. Athletes may switch as often as they desire (or not switch at all.) Athletes must stay seated on the rower until the buy-in distance is reached.
Alternating Pistols - Each rep begins with the hips and knee extended on the working leg. The non-working leg must remain in front of the body; it cannot pass behind the profile of the athlete’s body. Athletes may NOT rest the non-working leg on the working leg or use the hands/arms to push into the working leg. Athletes MAY hold on to the non-working leg. The hip crease must pass below the top of the knee on the working leg. If any part of the athlete’s body other than the working foot touches the floor before lockout, the rep will not count.The rep is credited when the athlete reaches full hip and knee extension with the working leg while the non-working leg is clearly off the ground. Athletes must alternate legs after every successful rep. Athletes must complete a successful rep on one side before beginning a rep on the other.
​
Burpee Box Jump Over (step over for scaled) - The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. There is no requirement to stand tall while on top of the box. Athletes are NOT allowed to jump all the way over the box. Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. Scaled athletes MUST step over their box!
Wall Ball Shots - At the start of each rep, the ball must be in the support position in front of the body. Squat until the hip crease is below the knee. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target at or above the specified height. If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. If switching, the ball must settle on the ground.
Box Step Ups - Athletes must hit full hip and knee extension at the top of each rep. Each rep will begin with one foot on the ground and one foot on the top of the box. Athletes cannot push off their working leg with any part of their body. The non working foot must come to the top of the box to finish the rep.
​
The Punisher
Rx
For Time (10:00 Cap)*
5 Rounds of:
6 Cleans
6 Front Squats
6 Shoulder to Overhead
5 Rounds of:
6 Snatches
6 Overhead Squats
6 Alt Overhead Lunges
​
Barbell (135/95)
* Rounds can be completed in any order
**Tie Break time will be at completion of the 5th Round
​
SCORE is TOTAL TIME
INT
For Time (10:00 Cap)*
5 Rounds of:
6 Cleans
6 Front Squats
6 Shoulder to Overhead
5 Rounds of:
6 Snatches
6 Overhead Squats
6 Alt Overhead Lunges
​
Barbell (95/65)
* Rounds can be completed in any order
**Tie Break time will be at completion of the 5th Round
​
SCORE is TOTAL TIME
Sc
For Time (10:00 Cap)*
10 Rounds of:
6 Cleans
6 Front Squats
6 Shoulder to Overhead
​
​
Barbell (75/55)
* Rounds can be completed in any order
**Tie Break time will be at completion of the 5th Round
​
SCORE is TOTAL TIME
Workout Flow
At the count of 3..2..1..GO, Athletes will begin working on their rounds with one athlete working at a time. The order in which rounds are completed does not matter; however, ONE FULL ROUND has to be completed before athletes are allowed to switch off (e.g. Athlete one does all 6 cleans, 6 front squats, 6 shoulder to overhead before switching). Athletes are required to alternate complete rounds. No minimum work requirement for athletes (one athlete could do all the clean rounds one athlete could do all the snatch rounds if so desired). Each unfinished rep at the time cap will add :01 to the team's score.
Movement Standards
Clean - Bar must move from the ground to the athletes front rack in one motion. Any style of clean is permitted: muscle, split, squat, power. Rep is credited when the athlete reaches full extension and the bar is supported in the front rack. Hang Cleans are NOT allowed.
Front Squat - Athletes will begin the rep with the barbell in the front rack position. The barbell must be supported on the collar bone with elbows in front of the body. Hip crease must descend below parallel and the rep is credited when the athlete stands to full extension . Athletes may choose to squat clean the first rep as long as they follow the aforementioned standards.
​
Shoulder to Overhead - Athletes will begin the rep with the barbell in the front rack position. The rep is credited when the athlete has the bar locked out overhead and stands to full extension SHOWING CONTROL OF THE BAR before bringing it down for the next rep. Bar must also be over the middle of the athlete's body (not in front). Strict presses, Push presses, Push Jerks, Split jerks, and squat jerks are all acceptable.
Snatch - Bar must move from the ground to the athlete’s overhead position in one motion. Any style of snatch is permitted: muscle, split, squat, power. Rep is credited when the athlete reaches full extension and the bar is supported in the overhead position. Hang Snatches and Cleans are NOT allowed.
Overhead Squat - Athletes will begin the rep with the barbell in the overhead position. The barbell must be supported over the athletes head and the barbell cannot touch any part of the athletes body other than their hands. Hip crease must descend below parallel and the rep is credited when the athlete stands to full extension and shows control overhead. Athletes may choose to squat snatch the first rep as long as they follow the aforementioned standards.
​
Alternating Overhead Lunges - Athletes will begin the rep with the barbell in the overhead position. The barbell must be supported over the athletes head and the barbell cannot touch any part of the athletes body other than their hands. The athlete will then bend their knee until it makes contact with the floor. The rep is credited when the athlete reaches full extension at the top and shows control of the bar. Athletes must alternate legs. If a rep fails on one side, it must be repeated on that same side again. Forward or reverse lunges are permitted. These lounges will be in place. Athletes are not allowed to “walk” the bar/lunges.
DareDevil
Rx
For Time (10:00 Cap)
​
90ft Handstand Walk*
50 Toes to Bar
90ft Handstand Walk
40 Bar Muscle Ups**
90ft Handstand Walk
50 Toes to Bar
90ft Handstand Walk
​
*Completed in 15ft UNBROKEN sections. Each section in one rep.
**Tie Break time will be at the completion of the BMU.
​
SCORE is TOTAL TIME
INT
For Time (10:00 Cap)
​
9 Wall Walks
30 Toes to Bar
9 Wall Walks
30 Chest to Bar Pull-Ups**
9 Wall Walks
30 Toes to Bar
9 Wall Walks
​
​
**Tie Break time will be at the completion of the CTB.
​
​
​
SCORE is TOTAL TIME
Sc
For Time (10:00 Cap)
​
9 Partial Wall Walks
30 Hanging Knee Raises
9 Partial Wall Walks
30 Jumping Pull-Ups**
9 Partial Wall Walks
30 Hanging Knee Raises
9 Partial Wall Walks
​​
​
**Tie Break time will be at the completion of the JPU.​
​
​
​
SCORE is TOTAL TIME
Workout Flow
At the count of 3..2..1..GO, Athletes will begin on their first HSW/WW and complete each movement in order, one athlete working at a time. Athletes may split reps however they see fit, but may not advance to the next movement until all reps of the prior movement are completed. Workout is completed after the final rep of HSW/WW is finished or when the time cap is reached. Note: Each unfinished rep at the time cap will add :01 to the team's score.
Movement Standards
Handstand Walk - Athletes will begin with BOTH hands COMPLETELY behind the starting line and feet elevated off the floor. Each 15ft section must be completed unbroken in order for the rep to count. The section is complete when BOTH HANDS are COMPLETELY over the finish line with BOTH feet still in the air. If an athlete fails to complete the section unbroken they must return behind the starting line to restart their rep. Forwards or backwards handstand walking is permitted.
Wall Walk (2022 Open Standard) - For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. A second line that leaves 10 inches of space between the tape’s far edge and the wall will also be marked. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. Failure to follow movement standards will result in a no rep!
​
Partial Wall Walk (2022 Open Standard) - Mark a tape line that measures 55 inches from the wall to the edge of the tape that is CLOSEST to the wall. The line will be 2 inches wide. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line. Both hands must remain in front of the tape until both feet are on the wall. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line. The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.
Toes to Bar (TTB) - Each rep begins with the Athlete in a hanging position on the pull-up bar with HEELS BEHIND the bar. Elbows must remain extended throughout the entire rep. Rep is credited when the athlete touches the bar with BOTH feet at THE SAME TIME. Any style of TTB is acceptable (i.e. strict, kipping, butterfly). Reverse or Mixed grip on the bar is NOT ALLOWED.
Hanging Knee Raise - Athlete begins in a hanging position on the pull-up bar with HEELS BEHIND the bar. Elbows must remain extended throughout the entire rep. Rep is credited when the athlete's knees get above the height of the hip. Reverse or Mixed grip on the bar is NOT ALLOWED.
​
Bar Muscle Up - Athletes must begin each rep with feet off the ground and arms fully extended, holding onto the bar. Athletes will then kip or muscle their way to the top of the bar. The rep is credited when the athlete achieves elbow lockout in a support position with shoulders in front of the bar. Glide Kipping (with any part of the foot going above the horizontal plane of the bar) and rolls to support are NOT permitted. Resting on the bar with hands OFF the bar is not permitted.
Chest to Bar Pull-up (CTB) - Each rep begins with the Athlete in a hanging position with elbows extended. Rep is credited when the athlete's chest makes contact with the bar anywhere below the athlete's collarbone, but not lower than the athlete's hip. Athletes must return to a hang position with elbows fully extended between consecutive reps. Any style of CTB is accepted (i.e. strict, kipping, butterfly). Reverse or Mixed grip on the bar is NOT ALLOWED.
Jumping Pull-up (JPU) - For JPU, the bar should be set so it is at least 8 inches above the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Mixed and reverse grip on the bar is NOT ALLOWED. At the top, rep is credited when the athlete's chin passes above the plane on the bar.
Namor
Rx
For Time (13:00 Cap)
​
150m Swim*
15 Synchro Single Arm DB Thrusters
100m Swim
12 Synchro Single Arm DB Thrusters
50m Swim
9 Synchro Single Arm DB Thrusters
DB (70/50)
*BOTH Athletes will swim the full distance at the same time.
**Tie Break time will be at the completion of the first set of Thrusters.
SCORE is TOTAL TIME
INT
For Time (13:00 Cap)
​
150m Swim*
15 Synchro Single Arm DB Thrusters
100m Swim
12 Synchro Single Arm DB Thrusters
50m Swim
9 Synchro Single Arm DB Thrusters
DB (50/35)
*ONE Athlete swims at once. Split swim as desired.
**Tie Break time will be at the completion of the first set of Thrusters.
​
SCORE is TOTAL TIME
Sc
For Time (13:00 Cap)
​
50m Swim*
15 Synchro Single Arm DB Thrusters
50m Swim
12 Synchro Single Arm DB Thrusters
50m Swim
9 Synchro Single Arm DB Thrusters
DB (35/25)
*ONE Athlete swims at once. Split swim as desired.
**Tie Break time will be at the completion of the first set of Thrusters.
​
SCORE is TOTAL TIME
Workout Flow
At the count of 3..2..1..GO! Athletes will move from their starting mat to the pool and swim the required distance. Athletes will only be allowed to enter/exit the pool along the side with their DBs (i.e. you may not exit on the opposite side of the pool). Rx division will swim together in the same lane. Upon finishing their swim distance, athletes will exit the pool and begin their synchro thrusters. Thrusters must be synchronized. Score will be the total time it took to complete the WOD. Tie Break will be the time it takes for the first set of thrusters to be completed.
Movement Standards
Swim - Any style of swim is allowed. Athletes may enter the pool however they wish, including a dive. Athletes must CLEARLY touch the opposite edge of the pool with BOTH hands when turning around. One length of the pool is 25m. Athletes may only enter/exit the pool from one side (i.e. you must complete 50m before exiting the pool). Athletes MUST make their turns above the water (no Tumble/Flip turns).
​
Synchro Single Arm DB Thrusters - Athletes must synchronize their reps at the bottom of the squat and the top of the thruster. Athletes must squat below parallel and propel the DB overhead in one motion (no Jerks, must Push-press). The rep is credited when lockout is reached in the overhead position. There is NO requirement to alternate sides. Athletes may squat clean their first rep. DO NOT DROP OUR DBs. If an athlete drops our DBs from any height, they will be assessed a 30 sec penalty to their score. DBs must be placed back on the starting mat before Athletes may begin their swim distance.