Two minute Tangos
Handstand Pushups/Feet elevated hand release pushups
Slam ball Ground to Over Shoulder (100/80/60)
Bar Muscle Ups/Chest-to-Bar Pullups/Pull-ups
Handstand Walk/Wheelbarrow walk
Each team will have two minutes to perform as many reps as possible at each station. There will be a 1 minute rest between stations. For stations with multiple options (skills at different levels earning different amount of points), athletes may switch as needed, and may vary movements as needed. *Handstand walk is the exception – teams must alternate working athlete after each completed segment, but may still vary movement as needed.
Scoring: Each team will be ranked on each individual station. The rankings for each of the 5 stations will be totaled, and the teams will be ranked off of that total for a final ranking on the “Two Minute Tangos”. The final ranking for this WOD will count as one quarter of the overall scoring for the Tango event.
GHD Situps: While seated on the GHD machine, athlete must extend backwards and touch a target on the floor behind him/her. Athlete must then sit up, without using the hands to pull him or herself up, and then touch the foot bumper in front of him or her to complete the rep. Athletes may switch as needed, and may adjust the GHD as needed between athletes.
Handstand Push Up: Each team will have an abmat with a 25lb plate making contact with the abmat on each side. Hands/fingers may NOT be inside the holes or hanging off of the plates. The movement begins in a handstand position. The athlete will then lower themselves onto the abmat and push back up into a fully locked out position with arms extended. Feet must be inside the width of your hands when at full extension and in contact with the wall. The feet are the only part of his/her body that may be in contact with the wall at the completion of the rep (athlete may NOT have his/her rear end touching the wall). If an athlete chooses to start in headstand, he/she must first push up into a full handstand before he/she can begin the first rep. (The pushup from the headstand DOES NOT count as a rep.) Athlete may do strict or kipping HSPU. Teams will earn 5 points for each successful HSPU rep.
Feet Elevated Hand Release Push Up: The movement starts at the top of the pushup (plank) position with elbows fully extended, with the toes on the top of an 8” box. The athlete will lower his/her body until the chest contacts the ground. While the chest is on the ground, the athlete will “flash” his/her hands, making sure the entire hands come off of the ground. The athlete will then complete the rep by pushing his/her body up off of the ground, making sure hips and shoulders rise at the same time, until full lockout of the elbows is achieved. Teams will earn 1 point for each successful rep.
Slam (Dead) Ball Ground to Over Shoulder: Weighted dead (slam) ball will begin on the ground. One athlete will clean the ball up to his/her shoulder, making sure hips reach full extension, then return the ball to the ground by pushing the ball OVER the shoulder (NOT outside the shoulder), with the ball falling behind his/her body. Athletes may switch as needed. All Rx Men will use the 100# ball. All Rx Women and Scaled Men will use the 80# ball. All Scaled Women will use the 60# ball.
Bar Muscle-Up: Athlete will begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Teams will receive 10 points for each successful bar muscle-up.
Chest to bar pull-up: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chest must TOUCH the bar at the clavicle or below. Arms must be fully extended at the bottom of each pull up. Teams will receive 3 points for each successful chest-to-bar pull-up.
Pull Up: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chin must clear the top plane of the bar. Arms must fully extended at the bottom of each pull up. Strict, kipping, butterfly pull ups are all permitted. Teams will receive 1 point for each successful pull-up.
*Athletes must designate to their judge which movement they will be attempting each time they are on the bar and will only be awarded points for that movement. Example: I tell my judge I am attempting C2Bar’s and complete 2 C2Bar’s, but on the 3rd rep, I do not make contact with the bar with my chest. Therefore, I am no-repped for the 3rd C2Bar…I do not receive points for it as a pull-up. My score for that time on the bar is 6, 2 points for each successful C2Bar, no point for the pull-up since it was actually a failed C2Bar. On my next attempt, I CAN change movements, but must let my judge know before getting on the bar. I can change movements as many times as I’d like during the 2 minutes, but must inform my judge each time so he/she knows which movement he/she is evaluating. Athletes can alternate as needed during the two minutes, with only one athlete working at a time.
Alternating (athletes) Handstand Walk/Wheelbarrow Walk: Each athlete must complete the 18ft increment before the next athlete can begin his/her increment at the opposite end. Each athlete may only complete one 18ft increment at a time (athletes must alternate). Athletes at both the Rx and Scaled levels will have the option of completing the increment in a handstand walk or wheelbarrow walk (with teammate holding feet at hip level in the wheelbarrow walk.) In both movements, hands of working athlete must start on the designated mat, not in front of it. Completion of the increment is when BOTH hands of the working athlete are on top of the mat at the other end of the increment. Upon completing one increment, the other athlete will begin his/her increment at the end the previous athlete just completed his/her increment. If an athlete should fall at any point during the 18 ft, he/she may begin where he/she left off to complete the increment, but will be required to place his/her hands at the same spot they were when they fell. (Judges will need to watch athletes’ hands and mark where the athlete is to restart each time the athlete falls.) Teams will receive 5 points for each successful handstand walk increment, and 1 point for each for each successful wheelbarrow walk increment.