7 - Wall Balls (Intermediate 20/14) (Beginner 14/8)
7 - Box Jump Overs (24"/20") (20"/16")
7 - KBS (35/26) (26/18)
7 - Deadlifts (155/95) (95/65)
7 Rounds for time
10 minute Cap
The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.
The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
Men, both divisions will go to 10 feet, Women both divisions will go to 9 feet.
Box Jump Overs:
Step-overs allowed for all. Both feet must touch the top of the box. You do NOT need to extend at the top of the box. Only the athlete's feet may touch the box. No jumping over the box
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.
The barbell begins on the ground and must touch the ground between each rep. The athlete's knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees. Any grip is permitted. Dropping the barbell is permitted but not required.
WOD 2 - "The flop, the turn, & the river"
Burpees, Pullups, & Calorie Row in that order.
Reps increase by 3 for Burpees and Pullups. Calorie Row will stay the same during the AMRAP.
-Burpees Jump/step over the rower
-Pulls ups (for intermediate) - Jumping Pullups for beginner
-Calorie Row ( Intermediate 20/15 )(Beginner 15/10)
At 3,2,1, Go, Athletes will do 3 Burpees over the rower, followed by 3 Pullups, then a calorie Row.
Then 6 burpees, 6 pullups, then calorie row
Then 9, 12, etc...
Your chest must touch the ground. Then proceed over the rower, stepping or jumping is fine. You do NOT need to extend your hands in the air.
The standard for chin-over-the-bar, is starting at a dead hang, kipping, or butterfly pullups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground.
At the top of the movement, the chin must break the horizontal plane of the bar.
Pull, pull and pull some more until you hit your required number. (Bribing your judge is frowned upon, unless you have cold beer)
-60 seconds at each station
-50 seconds to accomplish as many cleans as possible
-10 seconds to transition to next station
-score is reps x points per round. Points increase with the weight.
1 minute MAX calories on assault bike followed immediately by 1 minute of MAX air squats. 2 minute running clock. Bike Calories will be the calories as of the 1 minute mark, not any extra that may tick off.
Petal, not sure I can say anything else
Hip crease parallel to or below the knee at the bottom, knees and hips locked out at the top.