30 minute partner WOD (for reps):
30 Wall Ball (30/20) (20/14)
30 Box Jumps (24/20) (RX – jumping only) (Scaled – steps allowed)
Partners will alternate movements for the duration of 30 minutes. Score will be total reps. Each meter on the rower counts as 1 rep.
One round = 560 reps.
Athletes will begin on the starting mat. While Athlete 1 rows, Athlete 2 will remain on the starting mat until the row is complete and Athlete 1 tags Athlete 2. Athlete 2 will then complete 30 wall ball while Athlete 1 remains on the starting mat. When Athlete 2 tags Athlete 1, Athlete 1 can proceed to the box for 30 box jumps. Rounds will be continued in this fashion for 30 minutes. Athletes ARE NOT PERMITTED to switch during the row, 30 wall ball or 30 box jumps, only once a movement has been completed.
Row – athletes must remain on the rower until 500m is reached.
Wall ball – 30/20 lbs for RX divisions, 20/14 for scaled divisions. Full squat depth must be reached and the ball must touch the target (10’/9’)
Box Jumps – RX divisions must have a two-foot take off but can step down. Full extension must be reached at the top of the box, while on the box. Scaled divisions are permitted to step up and step down as long as full extension is achieved at the top of the box with 2 feet on the box. 24/20” boxes
“Heavy Chested Helen”
3 rounds for time:
400m Run (together holding keg by handles in between athletes)
21 KB Swings (70/55) (55/35)
12 C2B Pullups (Scaled – Pullups)
Time cap: 12 mins
Athletes will complete the 400m run together, holding a keg. The keg cannot be dropped. The KB Swings and Pullups can be split up as desired, athletes must tag in at the designated starting mat.
Score is time or reps if not completed under the 12 min time cap.
The run is worth 1 rep, full round = 34 reps.
Run – 400m completed by both athletes with each holding the keg by the handles. for example athlete 1 may hold in right hand and athelte 2 in left hand. The Keg must stay in between both athletes at all times with both holding the handles.
KB Swings – RX divisions 70/55, Scaled divisions 55/35
The bell swing is completed at full extension overhead with the bottom of the bell facing up and arms straight overhead and passed the ears.
Pull-ups – RX divisions chest-to-bar pullups, Scaled divisions pullups. (Scaled division may be scaled further to ring rows but will be scored below those doing pullups)
The rep begins at full extension, hanging from the bar. The rep is complete when the athletes chest touches the bar (RX) or chin breaks the vertical plain of the bar (scaled).
T2B may be split up as desired, however opposite partner must be hanging
above hip crease) but will be scored below those doing toes to bar.
Dumbbell snatch: At the top the arms, hips and knees must be fully locked out with the Dumbbell clearly over the middle of the athletes body when viewed from profile. Once the athlete has reached lockout, the rep will count.
The dumbbell starts at the ground inside the feet and finishes directly overhead. At the bottom both heads of the DB must touch the ground. The DB must travel overhead in one motion. Knees and hips must be fully extended at the top. At the top the arms, hips and knees must be fully locked out with the Dumbbell clearly over the middle of the athletes body when viewed from profile. Once the athlete has reached lockout, the rep will count. Dumbbell must return to the ground before starting new rep but may be exchanged in mid air. The DB may not be dropped until after it is lower below the waist. The non lifting arm may not be in contact with any part of the body during the repetition. Reps must be alternating.
Assault: 0.5 miles on bike must be achieved before starting the OHS.
Overhead squat: The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may NOT use a rack.
To be posted Sunday June 18, 2017.