WOD 1a & 1b - “IT TAKES A VILLAGE”

There is a saying in the Polynesian culture, “IT TAKES A VILLAGE”. This stands

for supporting each other and working together for an collective goal. You

cannot complete this WOD alone. You must rely on your team and your team

must be able to rely on you. Welcome to OCEANIA 24

2min CAP

Buy in: 35 sync T2B

Remaining Time: Max sync (4) Burpee Box Jumps - step down

:30sec rest

2min CAP

Buy in: 35 sync Alt DB Hang snatch

Remaining Time: Max sync (4) Burpee Box Jumps - step down

:30sec rest

2min CAP

Buy in: 35 sync T2B

Remaining Time: Max sync (4) Burpee Box Jumps - step down

:30sec rest

2min CAP

Buy in: 35 sync Alt DB Hang snatch

Remaining Time: Max sync (4) Burpee Box Jumps - step down

:30sec rest

5min CAP

35 Sync (4 or 2) T2B

35 Sync (4) Alt DB Hang snatch

35 Sync (4) Burpee Box Jumps – step down

WOD 1a scored: Burpee Box Jump reps

WOD 1b scored: For time. Each rep not completed will add 1sec to your time cap.

IMPORTANT NOTES

ELITE & RX ONLY

BUY IN FORMAT FOR T2B

7 Sync (2) T2B - Pair A

7 Sync (4) T2B - Pair A/B

7 Sync (4) T2B - Pair B/C

7 Sync (4) T2B - Pair C/D

7 Sync (2) T2B - Pair D

FLOW: Pair A will start at the back of the rig and complete their 7 sync (2) T2B reps. Pair A

will then move forward to the front of the rig and Pair B will step up to the back of the rig. All

4 TMs will complete their 7 sync (4) T2B reps. Pair B will then move forward to the front of

the rig and Pair C will step up to the back of the rig and so on.

The team will continue this until all 8 TMs have completed their 14 reps each.

- All sync reps must be facing one way. Out towards the floor.

- Every athlete must do and finish their required reps. No switching in or out.

- Every athlete will do 14 reps total for each buy in

SCALED ONLY

BUY IN FORMAT FOR T2B

35 sync (2) T2B

- Any 2 TMs can sync together. However, once you switch out you cannot switch back

in.

- You MUST switch out with your TM you are paired with.

- Sets do NOT have to be unbroken.

Ex. Pair A: 5 reps, rest, 5 reps, switch out = 10reps

- Pairs do NOT have to be the same for the next buy in round

- Set must be done on the front of the rig only

NOVICE ONLY

BUY IN FORMAT FOR BUTTERFLY SIT UPS

35 sync (4) Butterfly sit ups

- Also known as an ab mat sit up but without the ab mat

- Any 4 TMs can sync together. However, once you switch out you cannot switch back

in.

- All 4 TMs must switch out together

- Sync formation is facing towards each other. 2 on one side and 2 on the other

facing in.

ALL GRADES

BUY IN FORMAT FOR ALT DB HANG SNATCH

7 Sync (2) Alt DB HANG Snatch - Pair A

7 Sync (4) Alt DB HANG Snatch - Pair A/B

7 Sync (4) Alt DB HANG Snatch - Pair B/C

7 Sync (4) Alt DB HANG Snatch - Pair C/D

7 Sync (2) Alt DB HANG Snatch - Pair D

- All grades do the same standard and reps for the Alt DB Hang Snatch buy in

- All sync reps must be facing one way in an single line. Worm style.

- Sync is at the top of each rep only

FLOW: Pair A will start at the first 2 DB weights (M/F weight) and complete their 7 sync (2)

Alt DB Hang Snatch reps. Pair A will then move forward to the next 2 DB weights and Pair B

will step up to the first DB weights. All 4 TMs will complete their 7 sync (4) Alt DB Hang

snatch. Pair B will then move forward to the next 2 DB weights and Pair C will step up to the

first DB weights and so on.

The team will continue this until all 8 TMs have completed their 14 reps each.

DB Weight:

Elite - 30/22.5

RX - 22.5/15

Scaled -15/10

Novice- 15/10

ALL GRADES

REMAINING TIME FORMAT FOR BURPEE BOX JUMPS

- You must STEP DOWN after each rep. If one TM jumps down it will be an no rep and

the full team must complete another rep together.

- Athletes CAN NOT switch in and out during the remaining time max effort burpee box

jumps. Once you start, you must finish the remaining time of the cap.

- Sync is at the top of the box in a standing position, hips locked out.

Standards

Elite: Box - All 24”

RX: Box - All 24”

Scaled: Sync (2) for T2B - Box - All 20”

Novice: Sync (4) AB mat sit ups Box - All 20” - Can step up

ALL GRADES

5MIN CAP FORMAT

- Share the reps however you like

WOD 2 – “Do the dishes”

When it comes to helping out at big family gatherings, nobody gets a pass from the clean-
up. Especially “the dishes”. Get ready to power through these cleans.

For Time
30 sync (4) power cleans
30 sync (4) front squats
20 sync (4) power cleans
20 sync (4) front squats
10 sync (4) power cleans
10 sync (4) front squats
*2 (M/F) Barbell & 2 (M/F) Dead-ball

Cap: 10min
Score: For time. *Every rep not completed = 1sec is added to the time cap
Weight:

Elite
P.C: 50/35
F.S: 60/40
P.C: 70/45
F.S: 80/50
P.C: 90/60
F.S: 100/70
Dead-ball weight: 65/45

RX
P.C: 40/30
F.S: 50/35
P.C: 60/40
F.S: 70/45
P.C: 80/50
F.S: 90/60
Dead-ball weight: 65/45

Scaled
P.C: 30/25
F.S: 40/30
P.C: 50/35
F.S: 60/40
P.C: 70/45
F.S: 80/50
Dead-ball weight: 40/35

Novice
P.C: 30/20
F.S: 40/25
P.C: 50/30
F.S: 55/35
P.C: 60/40
F.S: 70/45
Dead-ball weight: 40/35

Standards:
Dead-ball cleans – Dead-ball to be cleaned to the athletes shoulder. Athletes must have full
control of the dead-ball on the shoulder. Hips fully extended and one arm must be fully
stretched out at the end of each rep at the same time as their partner for the rep to count
(sync requirement). No control, no rep.
Dead-ball bear hug squats – Dead-balls must be held in front of the athlete like a bear hug
for each squat rep to count
Power cleans – Must clean weight to the shoulders. Hips and legs must be fully locked out
for the rep to count.

Note:
*Sync is at the top of each rep for both power cleans and front squats. All 4 athletes must
show a clear pause at the top together for the rep to count.
*Athletes must tag in and out.
*Can be any 2 males & 2 females at any time working. Switch in and out however you wish
*When switching the weights. Only the 4 athletes who are at the barbells and dead-balls can
switch the weights. However, you can tag out before switching the weights if you wish for
your team mates coming in to switch the weights.

WOD 3 – “PURE MANA”
Everyone loves a lift, especially the spectators. An opportunity for athletes to display “PURE
MANA”.

0:00 – 4min
Lift 1 (Athlete 1 & 2 – M/F)
Snatch + Hang Snatch + Overhead Squat

4min – 8min
Lift 2 (Athlete 3 & 4 – M/F)
Snatch

8min – 12min
Lift 3 (Athlete 5 & 6 – M/F)
Clean + Hang Clean + Front Squat

12min – 16min
Lift 4 (Athlete 7 & 8 – M/F)
Clean & Jerk

Score: Total weight of each athletes heaviest lift

Notes:
• Each athlete will have a max of 3 lift attempts within their 4 min cap. If you
miss your lift that counts as an attempt.
• 4min cap per lift. Lifts MUST be completed before the 4min cap is up.
• Must be Male & Female for each lift
• Complex lift must be unbroken
• Athletes must change their own weights. No help from team mates
• Athletes can leave the plates on the bar for the next athlete if they wish
• Athletes can pre-load their bar before their cap starts

Standards:
Cleans – Can be power or squat clean
Snatch - Can be power or squat clean
Jerk – Can be Split, Push jerk, Push press or strict press
Elite & RX – As prescribed

Scaled & Novice
Lift 1, 2 & 3: Clean + Hang Clean + Front Squat
Lift 4: Clean & Jerk