The 2023 Tangletown Classic was better than ever this year with teams from all over the state coming to throw down and have fun. We’re looking forward to seeing you again next year!
EVENT 1
12:00 AMRAP
400m run
20 unbroken double unders/ INT- 20 DUs/ SC- 20 singles
partner is accumulating calories on rower
EVENT 2
part 1: each athlete has 5:00 to establish a max 5-rep overhead squat
part 2: each athlete will perform 60 second AMRAP of thrusters 135/95 95/65 75/55
EVENT 3
WOD 3
For Time:
10 Synchro HSPU / Int: 5 synchro wall walks / 10 Synchro Hand-Release Push-Ups
10 Synchro Snatches (135/95) / Int (95/65) / Sc (65/55)
20 Synchro Pull-Ups / Int: 20 total pull-ups, non-synchro / Sc: 40 total ring rows
20 Synchro C&J
30 Synchro TTB / Int: 30 total TTB / Sc: Hanging Knee Raises
30 Synchro Front Squats
10 Muscle Ups (total) / Int: Chest to Bar Pull-Ups / Sc: 10 Pull-Ups -OR- 20 jumping pull-ups
EVENT 4
Standards for RX
Working weights are
Clean 155/105
Snatch 135/95
At least one person can do bar muscle ups
Double unders
Toes to bar
Handstand push ups
Standards for Intermediate
Working weights are
Clean 135/95
Snatch 95/65
At least one person can do pull-ups
Double unders
Toes to bar
Standards for Scaled
Working weights
Clean 95/65
Snatch 65/55
Ring rows
Single unders
2022 WODs
WOD 1A/1B 20:00 CAP on both parts
10-9-8-7-6-5-4-3-2-1
synchro burpees over bar
synchro thrusters
RX 95/65 INT 75/55 SC 65/45
in remaining time, both partners work on heavy max of the complex
power clean, hang clean + jerk
WOD2: 12 Minute AMRAP:
- 2-4-6-….
- Wall Walks
- Snatches
Rx-135/95
Int-95/65
Sc-65/55
- Toes-to-Bar (Rx and Int)
Scaled (Hanging Knee Raises)
WOD3:
-50m 4-Plate Carry
-50m Sled Pull (Male)
-50m Sled Pull (Female)
-50m 1-Plate Carry (Female)
-200 Double Unders (Scaled: Singles)
-50m Sprint (Male)
-50m Sled Push (Male)
-50m Sled Push (Female)
-50m 1-Plate Carry (Female)
WOD4:
-400m Wreck Bag Carry 70/50/35
-60 Synchros DB Snatches (At Top) 50/35 35/20
-50 Wallballs-TOTAL 20/14 14/10
-40 Synchro DB Step Ups (At Top) 50/35 35/20
-30 Single Arm Devil's Press-TOTAL 50/35 35/20
-20 Synchro Single DB Overhead Squats 50/35 35/20
Sc: Goblet Squats
-10 Bar Muscle Ups-TOTAL
Int: Pull-ups
Sc: 2-1 Ring Rows
-400m Run-holding on to Band together
