2023
—--Workout #1: KISS (Keep it simple, Stupid)—--
Each Partner, Separately, For Total Time:
Cal Row
Burpee over the Rower
Rx Men: 24-18-12
Rx: Women: 21-15-9
Intermediate Men: 21-15-9
Intermediate Women: 18-12-6
Scaled Men: 18-12-6
Scaled Women: 15-10-5
Flow: Partner 1 completes the 3 round, descending couplet in its entirety before partner 2. Then partner 2 completes the 3 round, descending couplet in its entirety starting from the highest number again.
Target Time per Athlete: 3:30-4 min, Cap per Athlete: 5 min
Target Time on Workout: 8 min, Cap on Workout: 12 min
Tiebreak: Time to complete partner #1’s 2nd set of burpees.
Rowing 500m
—--Workout #2: Hitting the Wall-----
For Time, Shared Burden:
Rx: 60 Strict Handstand Push-ups
Intermediate: 60 Handstand Push-ups (Kipping allowed but not required)
Scaled: 60 Partial Wall Walks
***Flow: 1 partner working at a time on the handstand movement. Anytime a partner comes off the wall for Rx/Intermediate, 2x25’ Sled Pull shared however you want. For scaled, every 5 partial wall walks you must complete the 2x25’ Sled Pull shared however you want.***
Sled Weight: Rx: 225/150, Intermediate: 185/125, Scaled: 135/95 (THESE ENDED UP BEING MORE WEIGHT BY AT LEAST 25% DUE TO HOW SLICK THE FLOORS WERE)
Target Time: 12 min (~6 min each)
Cap: 16 min (~8 min each)
—--Workout #3: Veggies before Dessert—--
12 min AMRAP, Alternating Partners:
—--Partner 1—--
Max Cal Ski
—--Partner 2—--
Buy-in: 20 Wall Ball Shots (20/14, 15 reps at 20/14, 14/10)
Max Gymnastics on Bar without Coming off the Bar
Target Gymnastics: 50-60
Minimum Gymnastics: 10
Target Cal: 200/150
Min Cal: 150/105
Rx: Bar Muscle-ups
Intermediate: Chest-to-bar
Scaled: Chin-over Bar or Ring Rows at a large penalty
2 Scores (Cal Ski and Max Gymnastics)
Ski Tiebreak: Your max gymnastics score (biggest unbroken set by best athlete)
Gymnastics Tiebreak: # on Biggest set
—--Workout #4: Can’t Stop, Won’t Stop—--
16 min AMRAP:
10 Shuttles Runs (2x25’), Synchro
10 T2B, Partner 1
10 T2B, Partner 2
10 Cleans, Shared
Rx: 185/125
Intermediate: 135/95, 7 T2B Each Partner
Scaled: 95/65, 10 L-Raises Each Partner
Target Rounds: 5
Minimum Rounds: 3.5
TIEBREAK: Time to complete 2nd round
—--Finals - Jello-Leg Snatches—--
For Time (Part A), Yo Go, I Go:
Partner 1: 50 Foot (2x25’) Overhead Lunge @1st Weight + 21 Snatches @ 1st Weight
Partner 2: 50 Foot (2x25’) Overhead Lunge @1st Weight + 21 Snatches @ 1st Weight
Partner 1: 50 Foot (2x25’) Front Rack Lunge @ 2nd Weight + 15 Snatches @ 2nd Weight
Partner 2: 50 Foot (2x25’) Front Rack Lunge @ 2nd Weight + 15 Snatches @ 2nd Weight
Partner 1: 50 Foot (2x25’) Back Rack Lunge @ 3rd Weight + 9 Snatches @ 3rd Weight
Partner 2: 50 Foot (2x25’) Back Rack Lunge @ 3rd Weight + 9 Snatches @ 3rd Weight
*Yo Go, I Go = Partner 1 performs lunging and snatching @ a given weight and then Partner 2 performs the lunging and snatching at that same given weight before advancing to the next weight*
Remaining Time (Part B): Each Partner find a 1RM Snatch beyond the final weight, which is added together for 1 score. If you are unable to get a weight higher than the final metcon weight, then your score will be the heaviest weight successfully lifted by each partner in the metcon.
Snatch Weights
Rx: 95-135-185/65-95-125
Intermediate: 75-95-135/55-65-95
Scaled:45-75-95/35-55-65
Target Time: 15 min (7.5 min EACH)
Cap: 20 min (10 min EACH)
Each Partner, Separately, For Total Time:
Cal Row
Burpee over the Rower
Rx Men: 24-18-12
Rx: Women: 21-15-9
Intermediate Men: 21-15-9
Intermediate Women: 18-12-6
Scaled Men: 18-12-6
Scaled Women: 15-10-5
Flow: Partner 1 completes the 3 round, descending couplet in its entirety before partner 2. Then partner 2 completes the 3 round, descending couplet in its entirety starting from the highest number again.
Target Time per Athlete: 3:30-4 min, Cap per Athlete: 5 min
Target Time on Workout: 8 min, Cap on Workout: 12 min
Tiebreak: Time to complete partner #1’s 2nd set of burpees.
Rowing 500m
- Rx: Sub 1:30/1:40 for a 1RM and ~1:40/1:55 during longer workouts
- Intermediate: Sub 1:40/1:55 for a 1RM and ~1:50/2:05 during longer workouts
- Scaled: Sub 1:50/2:05 for a 1RM and ~2:00/2:15 for longer workouts
—--Workout #2: Hitting the Wall-----
For Time, Shared Burden:
Rx: 60 Strict Handstand Push-ups
Intermediate: 60 Handstand Push-ups (Kipping allowed but not required)
Scaled: 60 Partial Wall Walks
***Flow: 1 partner working at a time on the handstand movement. Anytime a partner comes off the wall for Rx/Intermediate, 2x25’ Sled Pull shared however you want. For scaled, every 5 partial wall walks you must complete the 2x25’ Sled Pull shared however you want.***
Sled Weight: Rx: 225/150, Intermediate: 185/125, Scaled: 135/95 (THESE ENDED UP BEING MORE WEIGHT BY AT LEAST 25% DUE TO HOW SLICK THE FLOORS WERE)
Target Time: 12 min (~6 min each)
Cap: 16 min (~8 min each)
—--Workout #3: Veggies before Dessert—--
12 min AMRAP, Alternating Partners:
—--Partner 1—--
Max Cal Ski
—--Partner 2—--
Buy-in: 20 Wall Ball Shots (20/14, 15 reps at 20/14, 14/10)
Max Gymnastics on Bar without Coming off the Bar
Target Gymnastics: 50-60
Minimum Gymnastics: 10
Target Cal: 200/150
Min Cal: 150/105
Rx: Bar Muscle-ups
Intermediate: Chest-to-bar
Scaled: Chin-over Bar or Ring Rows at a large penalty
2 Scores (Cal Ski and Max Gymnastics)
Ski Tiebreak: Your max gymnastics score (biggest unbroken set by best athlete)
Gymnastics Tiebreak: # on Biggest set
—--Workout #4: Can’t Stop, Won’t Stop—--
16 min AMRAP:
10 Shuttles Runs (2x25’), Synchro
10 T2B, Partner 1
10 T2B, Partner 2
10 Cleans, Shared
Rx: 185/125
Intermediate: 135/95, 7 T2B Each Partner
Scaled: 95/65, 10 L-Raises Each Partner
Target Rounds: 5
Minimum Rounds: 3.5
TIEBREAK: Time to complete 2nd round
—--Finals - Jello-Leg Snatches—--
For Time (Part A), Yo Go, I Go:
Partner 1: 50 Foot (2x25’) Overhead Lunge @1st Weight + 21 Snatches @ 1st Weight
Partner 2: 50 Foot (2x25’) Overhead Lunge @1st Weight + 21 Snatches @ 1st Weight
Partner 1: 50 Foot (2x25’) Front Rack Lunge @ 2nd Weight + 15 Snatches @ 2nd Weight
Partner 2: 50 Foot (2x25’) Front Rack Lunge @ 2nd Weight + 15 Snatches @ 2nd Weight
Partner 1: 50 Foot (2x25’) Back Rack Lunge @ 3rd Weight + 9 Snatches @ 3rd Weight
Partner 2: 50 Foot (2x25’) Back Rack Lunge @ 3rd Weight + 9 Snatches @ 3rd Weight
*Yo Go, I Go = Partner 1 performs lunging and snatching @ a given weight and then Partner 2 performs the lunging and snatching at that same given weight before advancing to the next weight*
Remaining Time (Part B): Each Partner find a 1RM Snatch beyond the final weight, which is added together for 1 score. If you are unable to get a weight higher than the final metcon weight, then your score will be the heaviest weight successfully lifted by each partner in the metcon.
Snatch Weights
Rx: 95-135-185/65-95-125
Intermediate: 75-95-135/55-65-95
Scaled:45-75-95/35-55-65
Target Time: 15 min (7.5 min EACH)
Cap: 20 min (10 min EACH)
2022
-----RUN DMC-----
10 min AMRAP, Shared Burden:
Both Partners: Run 100m (2x50m)*
***1 partner carries Slam Ball
Partner 1: 10 Slam Balls Scaled 15/10 35/26
Partner 2: 10 Full Kettlebell Swings
Slam Ball Kettlebell
Rx: 30/20 70/44
Intermediate: 25/15 53/35
Scaled: 15/10 35/26
***Both Partners may be moving weights simultaneously
***25m = 1 rep***
-----KRISS KROSS-----
For Time, Shared Burden (24 Min CAP):
—--Part A—--
12 Box Jump Overs
18 Snatches: 95/65, 75/55, 45/35
12 Box Jump Overs
18 Clean & Jerks: 135/95, 115/75, 75/55
12 Box Jump Overs
12 Snatches: 135/95, 115/75, 75/55
12 Box Jump Overs
12 Clean & Jerks: 185/125, 135/95, 95/65
12 Box Jump Overs
6 Snatches: 185/125, 135/95, 95/65
12 Box Jump Overs
6 Clean & Jerks: 225/155, 185/125, 135/95
12 Box Jump Overs
BOX-> Rx: 30/24", Intermediate: 24/20", Scaled: Can Step or Jump at 24/20"
—--Part B—--
In Remaining Time, Each Partner:
Find 1 Rep Max Snatch
Find 1 Rep Max Clean & Jerk
-----PUBLIC ENEMY (Modified "Acid Bath")-----
1 Round, Each Partner, For Time (15 min CAP):
Rx: Intermediate: Scaled:
500m Ski Erg 450m Ski Erg 400m Ski Erg
500m Row 450m Row 400m Row
1000m Armless Echo Bike 900m Armless Echo Bike 800m Armless Echo Bike
-----SALT-N-PEPA-----
For Total Time (18 min CAP)
Part A, 4 Rounds:
6 Synchro Single DB Devil’s Press, Alternating Hands
50’ Single DB Overhead Lunge*, SHARED
***TIE BREAK TIME***
Part B, 4 Rounds:
6 Synchro Single DB Cluster, Alternating Hands
50’ HS walk*/8 wall walk/8 partial wall walk, SHARED
*5’ = 1 rep
Rx: 75/55 and 50' HS Walk
Intermediate: 60/45 and 8 Wall Walks
Scaled: 50/35 and 8 Partial Wall Walks
-----FINALS: BEASTIE BOYS-----
6 Rounds For Time: 10 min CAP
Rx:
4 Bar Muscle Ups + 8 Toes to Bar
50’ Sled Push @ 148/133 (45/30 additional weight)
Intermediate:
4 Burpee Chin Over Bar + 8 Knees to Elbows
50’ Sled Push @ 133/123 (30/20 additional weight)
Scaled:
4 Burpee Jumping Pull-up + 8 Kipping L-Raises
50’ Sled Push @ 118/113 (15/10 additional weight)
***SLED WEIGHT was exceptionally low because we used the rogue sleds WITHOUT the plastic skid plates on the bottom on horse stall mats, which was exceptionally sticky. It should be a moderate load that incentivizes a sprinty feel***
10 min AMRAP, Shared Burden:
Both Partners: Run 100m (2x50m)*
***1 partner carries Slam Ball
Partner 1: 10 Slam Balls Scaled 15/10 35/26
Partner 2: 10 Full Kettlebell Swings
Slam Ball Kettlebell
Rx: 30/20 70/44
Intermediate: 25/15 53/35
Scaled: 15/10 35/26
***Both Partners may be moving weights simultaneously
***25m = 1 rep***
-----KRISS KROSS-----
For Time, Shared Burden (24 Min CAP):
—--Part A—--
12 Box Jump Overs
18 Snatches: 95/65, 75/55, 45/35
12 Box Jump Overs
18 Clean & Jerks: 135/95, 115/75, 75/55
12 Box Jump Overs
12 Snatches: 135/95, 115/75, 75/55
12 Box Jump Overs
12 Clean & Jerks: 185/125, 135/95, 95/65
12 Box Jump Overs
6 Snatches: 185/125, 135/95, 95/65
12 Box Jump Overs
6 Clean & Jerks: 225/155, 185/125, 135/95
12 Box Jump Overs
BOX-> Rx: 30/24", Intermediate: 24/20", Scaled: Can Step or Jump at 24/20"
—--Part B—--
In Remaining Time, Each Partner:
Find 1 Rep Max Snatch
Find 1 Rep Max Clean & Jerk
-----PUBLIC ENEMY (Modified "Acid Bath")-----
1 Round, Each Partner, For Time (15 min CAP):
Rx: Intermediate: Scaled:
500m Ski Erg 450m Ski Erg 400m Ski Erg
500m Row 450m Row 400m Row
1000m Armless Echo Bike 900m Armless Echo Bike 800m Armless Echo Bike
-----SALT-N-PEPA-----
For Total Time (18 min CAP)
Part A, 4 Rounds:
6 Synchro Single DB Devil’s Press, Alternating Hands
50’ Single DB Overhead Lunge*, SHARED
***TIE BREAK TIME***
Part B, 4 Rounds:
6 Synchro Single DB Cluster, Alternating Hands
50’ HS walk*/8 wall walk/8 partial wall walk, SHARED
*5’ = 1 rep
Rx: 75/55 and 50' HS Walk
Intermediate: 60/45 and 8 Wall Walks
Scaled: 50/35 and 8 Partial Wall Walks
-----FINALS: BEASTIE BOYS-----
6 Rounds For Time: 10 min CAP
Rx:
4 Bar Muscle Ups + 8 Toes to Bar
50’ Sled Push @ 148/133 (45/30 additional weight)
Intermediate:
4 Burpee Chin Over Bar + 8 Knees to Elbows
50’ Sled Push @ 133/123 (30/20 additional weight)
Scaled:
4 Burpee Jumping Pull-up + 8 Kipping L-Raises
50’ Sled Push @ 118/113 (15/10 additional weight)
***SLED WEIGHT was exceptionally low because we used the rogue sleds WITHOUT the plastic skid plates on the bottom on horse stall mats, which was exceptionally sticky. It should be a moderate load that incentivizes a sprinty feel***
2021
We are working on locating these...
2020 - Remixed Open Workouts
1st WOD: “Open 19.1” Straight-up
15 min AMRAP:
19 Wall Ball Shots (Rx: 20/14, Sc: 14/10) depth, hit target above the bottom, hit the target, start at the bottom
19/16 Cal Row can;t be holding until go and must hold until until hit 19/16
**Each partner must perform all of the 19 reps of one movement before switching movements**
***Both partners can work at the same time on different movements***
Tie Break: Time to have completed the FIRST round by EACH partner
Scoring: A round is completed once EACH partner has completed the required reps of each movement. If an athlete finishes further into the next round than their partner at the end of the 15 minutes, then the score is the reps of the partner with less reps completed.
2nd WOD: “Open 13.4” Relay Style
Partner 1: 14 min AMRAP
3-6-9-12...onto infinity
Clean and Jerk (Rx: 135/95, Sc: 95/65) plates must be on the ground to start, bar must pause at shoulders and then full lockout of arms, knees, hips at top before descending
Toes to Bar (Sc: Abmat Sit-ups) feet between hands, contact bar at the same time, heels have to start behind uprights; shoulder blades must contact ground, shoulders in front of hips
**EACH partner completes reps in order at each interval of 3**
EXAMPLE: Parter 1 performs 3 reps of each
Partner 2 performs 3 reps of each
Partner 1 performs 6 reps of each
Partner 2 performs 6 reps of each
Etc...
Tie Break: Time after LAST completed round
Scoring: A round is completed once EACH partner has completed the required reps of each movement. If an athlete finishes further into the next round than their partner at the end of the 15 minutes, then the score is the reps of the partner with less reps completed.
3rd WOD: “Open 13.1” Shared Burden Snatches
20 min AMRAP:
40 Synchro Bar Facing Burpees over the Bar
50 Snatches (Rx: 75/55, Sc: 45/35), Shared Burden
30 Synchro Bar Facing Burpees over the Bar
40 Snatches (Rx: 135/95, Sc: 75/55), Shared Burden
20 Synchro Bar Facing Burpees over the Bar
30 Snatches (Rx: 165/115, Sc: 105/75), Shared Burden
10 Synchro Bar Facing Burpees over the Bar
AMRAP Snatches (Rx: 185/125, Sc: 115/80), Shared Burden
*Synchro Burpee = Athletes must touch the ground at some point at the same time. Rx must jump over, two feet take off. Scaled may step* have to be on same side of the bar, feet must stay within plates
*Synchro Burpee = Synchro is at the bottom of the burpee. Athletes cannot touch the bar when jumping, nor stepping over it*
**Snatch may be any type of Snatch: Muscle, Power, Squat, Split. Athletes may NOT pause at the shoulder on the way up because it would then be considered a C&J at that point.** plates start on ground and must touch each time, full lock out at top, arms, knees, hips
***Snatches can be divided up however you want between partners***
TIE BREAK: Time after the last Round of Snatches you completed
Scoring: Snatch Reps only (Burpees are simply buy-in for the snatches each round).
Finals WOD “Open 18.4”:
For Time (15 min CAP)
21-15-9
Synchro Deadlifts (Rx: 225/155, Sc: 135/95)
HSPU*** (Sc: Synchro Hand Release Push-ups), each round, each partner
-----INTO-----
21-15-9
Synchro Deadlifts (Rx: 315/205, Sc: 185/135)
50’ Handstand Walk*, each round, each partner (Sc: 100’ Bear Crawl)
Tie Break: Time after last set of deadlifts
***Partner’s MUST wait for 2nd partner to complete HSPU/Hand-release Push-ups/25’ increment of HS Walking and Bear Crawling***
Scoring: Time to finish. If not completed, then your total reps completed, limited by the athlete who performed less reps if applicable. Both athletes completing a rep counts as 1 total rep towards the score.
15 min AMRAP:
19 Wall Ball Shots (Rx: 20/14, Sc: 14/10) depth, hit target above the bottom, hit the target, start at the bottom
19/16 Cal Row can;t be holding until go and must hold until until hit 19/16
**Each partner must perform all of the 19 reps of one movement before switching movements**
***Both partners can work at the same time on different movements***
Tie Break: Time to have completed the FIRST round by EACH partner
Scoring: A round is completed once EACH partner has completed the required reps of each movement. If an athlete finishes further into the next round than their partner at the end of the 15 minutes, then the score is the reps of the partner with less reps completed.
2nd WOD: “Open 13.4” Relay Style
Partner 1: 14 min AMRAP
3-6-9-12...onto infinity
Clean and Jerk (Rx: 135/95, Sc: 95/65) plates must be on the ground to start, bar must pause at shoulders and then full lockout of arms, knees, hips at top before descending
Toes to Bar (Sc: Abmat Sit-ups) feet between hands, contact bar at the same time, heels have to start behind uprights; shoulder blades must contact ground, shoulders in front of hips
**EACH partner completes reps in order at each interval of 3**
EXAMPLE: Parter 1 performs 3 reps of each
Partner 2 performs 3 reps of each
Partner 1 performs 6 reps of each
Partner 2 performs 6 reps of each
Etc...
Tie Break: Time after LAST completed round
Scoring: A round is completed once EACH partner has completed the required reps of each movement. If an athlete finishes further into the next round than their partner at the end of the 15 minutes, then the score is the reps of the partner with less reps completed.
3rd WOD: “Open 13.1” Shared Burden Snatches
20 min AMRAP:
40 Synchro Bar Facing Burpees over the Bar
50 Snatches (Rx: 75/55, Sc: 45/35), Shared Burden
30 Synchro Bar Facing Burpees over the Bar
40 Snatches (Rx: 135/95, Sc: 75/55), Shared Burden
20 Synchro Bar Facing Burpees over the Bar
30 Snatches (Rx: 165/115, Sc: 105/75), Shared Burden
10 Synchro Bar Facing Burpees over the Bar
AMRAP Snatches (Rx: 185/125, Sc: 115/80), Shared Burden
*Synchro Burpee = Athletes must touch the ground at some point at the same time. Rx must jump over, two feet take off. Scaled may step* have to be on same side of the bar, feet must stay within plates
*Synchro Burpee = Synchro is at the bottom of the burpee. Athletes cannot touch the bar when jumping, nor stepping over it*
**Snatch may be any type of Snatch: Muscle, Power, Squat, Split. Athletes may NOT pause at the shoulder on the way up because it would then be considered a C&J at that point.** plates start on ground and must touch each time, full lock out at top, arms, knees, hips
***Snatches can be divided up however you want between partners***
TIE BREAK: Time after the last Round of Snatches you completed
Scoring: Snatch Reps only (Burpees are simply buy-in for the snatches each round).
Finals WOD “Open 18.4”:
For Time (15 min CAP)
21-15-9
Synchro Deadlifts (Rx: 225/155, Sc: 135/95)
HSPU*** (Sc: Synchro Hand Release Push-ups), each round, each partner
-----INTO-----
21-15-9
Synchro Deadlifts (Rx: 315/205, Sc: 185/135)
50’ Handstand Walk*, each round, each partner (Sc: 100’ Bear Crawl)
Tie Break: Time after last set of deadlifts
***Partner’s MUST wait for 2nd partner to complete HSPU/Hand-release Push-ups/25’ increment of HS Walking and Bear Crawling***
Scoring: Time to finish. If not completed, then your total reps completed, limited by the athlete who performed less reps if applicable. Both athletes completing a rep counts as 1 total rep towards the score.
2019 - Battle at the Bank #2
-----Workout 1-----
“The Club Sandwich”
For Time, Shared Burden: 20 min CAP
10 Burpee Box Jump Overs (Rx: 30/24, Sc: 24/20)
40 Alt. DB Snatch (Rx: 75/50, Sc: 50/35)
10 Burpee Box Jump Overs
50 Toes 2 Bar (Sc: Knee Raises)
10 Burpee Box Jump Overs
60 Deadlift (Rx: 275/185, Sc: 185/135)
10 Burpee Box Jump Overs
50 Toes 2 Bar
10 Burpee Box Jump Overs
40 Alt. DB Snatch
10 Burpee Box Jump Overs
***We are working on locating the remaining workouts***
“The Club Sandwich”
For Time, Shared Burden: 20 min CAP
10 Burpee Box Jump Overs (Rx: 30/24, Sc: 24/20)
40 Alt. DB Snatch (Rx: 75/50, Sc: 50/35)
10 Burpee Box Jump Overs
50 Toes 2 Bar (Sc: Knee Raises)
10 Burpee Box Jump Overs
60 Deadlift (Rx: 275/185, Sc: 185/135)
10 Burpee Box Jump Overs
50 Toes 2 Bar
10 Burpee Box Jump Overs
40 Alt. DB Snatch
10 Burpee Box Jump Overs
***We are working on locating the remaining workouts***
2018 - Battle at the Bank #1
-----Workout 1-----
Snatch Ladder (cap of 20 minutes)
(5 stations, start with run)
20? Box Jump Overs, Shared (Was supposed to be 400m run but Rain changed that)
10 Snatches, Shared
Pairs change their own weights
Rx: 75,95,135,165,185
Rx Female: 45,65,95,115,130
-----Workout 2-----
-----Workout 3-----
-----Workout 4-----
Snatch Ladder (cap of 20 minutes)
(5 stations, start with run)
20? Box Jump Overs, Shared (Was supposed to be 400m run but Rain changed that)
10 Snatches, Shared
Pairs change their own weights
Rx: 75,95,135,165,185
Rx Female: 45,65,95,115,130
-----Workout 2-----
- 16 min AMRAP: Max Distance Walking SB Lunge (70/45)
- Resting Partner runs inside to do 2 Rounds: 12 Box Jump (24/20) + 12 SA DB C+J (50/35) to the open standard
-----Workout 3-----
- 27 cal Row + 21 Sandbag Thrusters + 15 burpees over sandbag + run through the finish
- Rx: 70/45 sandbag
- Partner one must tag partner two before partner two is allowed to start
- Scale Row for females and scaled division?
-----Workout 4-----
- For time with 10 min CAP
- Rep Scheme: 4-8-12-16-12-8-4
- Assault Bike Cal + C2B Pull-up
- Each partner must complete each round before advancing to the next round
- Example: Gabe does 4 cal on the AB then 4 C2B, after Gabe finishes the 4’s, John then does 4 cal on the AB then 4 C2B. After John finishes his round, Gabe advances and does 8 cal on the AB then 8 C2B, John then does 8 cal on the AB then 8 C2B…..etc. RINSE REPEAT UNTIL DEATH OR 10 MIN