"Cals, Snatch and Ladders," 2019 Renegade Games Competition WOD #1
- Two Parts (with a Partner) in 20 minutes
- Part A
- AMRAP in 5 minutes
- Max calorie Row
- Rest 1 minute
- Part B
- In 14 minutes, AMRAP of:
- 1 Hang Snatch* + 3 Overhead Squats (50/30 kg)*
- *Weight increases every 2 minutes (+7.5/5 kg)
Part A will start with partner 1 performing maximum calories on a Concept 2 rower. Partner 2 can have no interference with partner 1 and must stand behind partner 1 whilst performing the exercise. When the timer reads 2 minutes 30 seconds, they will switch and partner 2 is to make on to the rower once partner 1 has tagged them. Partner 2 is to perform maximum calories with the remaining time left.
Once the time reads 5 minutes, partner 2 is to immediately cease performing on the rower and make way with partner 1 to their lifting area designated by their judge.
When the timer reads 6 minutes, athletes are to begin Part B. On 6 minutes, athletes will have 2 minutes in total to perform a complex of one hang snatch (power or squat) + 3 overhead squats with the weight stated. Each athlete has a maximum of 2 lifts each and the lifts must be performed and finished before the 2 minutes is up. This will consistently happen every 2 minutes until athletes reach either the total time and weight stated or they fail a lift twice. Athletes will be allowed to continue as individuals if their partner fails their lift.
– Part A: total max calories rowed by partner 1+2 in the time limit
– Part B: combined total weight between partner 1+2
About the wod
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