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KETTLE BELL SUMODEADLIFTS: The kettle bell will start on the ground with your hands gripping the kettle bell and both feet outside the kettle bell. Lift the kettle bell off the ground keeping the arms straight. The rep is considered complete once the your hips and knees reach full extension. 

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HAND-RELEASE PUSH-UPS: The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground. Snaking or worming will be permitted. 

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SINGLE UNDERS: • 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.


The partners are working together as a team of 2 breaking up the reps however they choose with one person working at a time. 

The partner waiting to begin the next type of exercise is permitted to be waiting in position with the jump rope in hand or be layng on the ground for the push-ups. YOU ARE NOT PERMITTED TO TOUCH THE KETTE BELL until it is your turn for the sumodeadlifts.

Since we have all types of combo partner teams, you are not permitted to hand the kettle bell to your partner for the same sex teams. The partner must always pick the kettle bell off the ground. For M/F combo teams, you may not have your hands on the kettle bell until it is your turn to lift the kettle bell. 

For the hand release pus-ups, both partners may be lying on the ground ready to take over for their partner. For the jump ropes, if splitting the reps per round, you may both have your jump ropes in hand. 

WOD 1 SCORING: Total Reps Completed within the 12 minutes

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ROPE PULLS:  Every rep begins and ends with the athlete lying on the ground face up, with the head, back, calves and feet touching the ground with the rope in hand. The athlete will then pull themselves up to a full extended standing position with the feet on the "X" and then lower back down to the starting positon with the hands on the rope during the entire descent. 

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SINGE ARM CLEAN AND PRESS: After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand is permitted to make contact with the leg but not the dumbbell. Athletes may use two hands while lowering the dumbbell between sides. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. Each round, athletes must perform 15 repetitions on one arm before going to the other side, then switch and perform the next 15 with the other arm.

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HANGING KNEE RAISES: In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when the knees are above the height of the hips. Tape and gymnastic grips are permitted, You must provide your own tape. 

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Partner #1 must perform 10 Rope Pulls, followed by 30 Single Arm Clean and Press. Partner #2 must then perform 25 hanging knee raises followed by 30 Single Arm Clean and Press. You may choose which partner completes which part. However, that parter must complete the entire portion without the assistance of their partner. If the two parts are completed within the 6-minute time cap, rest the remaining portion of the 6 minutes. You will then have an additional 2 minutes of rest before starting part 2. 

The rope pull stations will be assigned. For the hanging knee raises it is first come first serve. For shorter athletes, we will have j cups available or foam boxes are permitted as well but we only have a few. For extremely tall athletes,  we will do a quick spot check at the start of the heat to ensure you have a bar that is tall enough. Tape and gymnastic grips are permitted. You must provide your own tape. 

PART 1 SCORING - Time to complete both portions of part 1. If not completed within the time cap, then total reps completed within the 6 minutes. 


BURPEES: You must touch your chest and thighs touching the ground at the bottom of the burpee. You may jump, step or kneel to get down to the ground position of the burpee. You must clap your hands over your head at the top of the burpee where both feet have left the ground and hips are fully extended. 

ALTERNATING DUMBBELL SNATCH: The dumbbell snatch starts with both heads of the dumbbell on the ground. • The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. • Touch-and-go is permitted. Bouncing the dumbbell is not allowed. • Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. • We are permitting people to have their alternate push off their leg if needed. The rep is credited when: - the arms, hips, and knees are fully extended; and - the dumbbell is clearly over the middle of the athlete’s body when viewed from profile. • The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. • You are permitted to finish on an odd # when transitioning to your partner. 

ALTERNATING BOX STEP-UPS HOLDING DUMBBELL : For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position, the athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the Athlete IS PERMITTED to push off the leg with the other hand. The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended. You may finish on an odd # when transitioning to your partner.

DUMBELL GOBLET SQUATS: You must hold the dumbbell with 2 hands in the front rack position with the dumbbell in a vertical or horizontal position. You must reach parallel with the top part of your thigh parallel to the ground. Your hip crease does not have to go below the top part of the knee for this division, but parallel depth must be reached. 

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ALTERNATING SINGLE ARM DEVIL'S PRESS: Chest touches the ground at bottom of burpee.  Dumbbells must move in continuous motion overhead. No clean and jerk. Rep is complete when the dumbbell is overhead with elbows, hips, and knees locked out and over the center plane of the body. You may finish on an odd # when transitioning partners. 


The partners are working together as a team of 2 breaking up the reps however they choose with one person working at a time. 

The partner may be waiting at the appropriate next exercise but may not have the dumbbell in hand. 

PART 2 SCORING: Time to complete the workout. If they do not finish within the time cap, then it will be total reps completed within the time cap. 

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