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).
3a) “Freaky Fran”
Synchro single DB shoulder to shoulder “Thrusters” (50/35) (35/25)
T2B (while P2 hangs)
Time cap 4 minutes
Rest 1 min
3b) “DB Isabel”
30 DB alternating Snatch
Time cap 6 mins
DB shoulder to shoulder thrusters will be completed with one DB per athlete. Once 21 thrusters are complete, athletes will move to toes-to-bar. Athlete 1 will complete T2B while Athlete 2 hangs from the bar. The T2B reps can be split up as desired as long as one athlete is hanging while reps are completed. Time cap is 4 mins. Score is time or reps if not under 4 mins. (total reps = 90)
1 minute to rest and transition to DB Isabel.
Each partner must complete 30 alternating DB Snatch. Partner 1 must complete all 30 reps before partner 2 begins their 30 reps. Each partner must compete 30 alternating DB Snatch. Partner 1 must complete all 30 reps before partner 2 begins their 30 reps. Time cap is 6 mins. Score is time or reps if not under 6 mins. (total reps = 60)
Synchronized Shoulder to Shoulder DB Thrusters: The DB will start on one shoulder and athletes must achieve below parallel squat (hip crease below knee crease) simultaneously at the bottom. The DB will travel overhead but the Arms do not need to come to full lockout position overhead, however hips and knees need to be fully extended at the top. Movement is completed when the dumbbell rests on the opposite shoulder.
T2B may be split up as desired, however opposite partner must be hanging
from bar during T2B reps in order for reps to be complete. During T2B the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front. Both feet must touch the bar together at same point. Scaled division may be scaled further to leg raises (feet must come a
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.
5 rounds for time:
0.5miles Assault bike
15 Overhead Squats (135/95) (95/65)
Time cap 12mins
Reps may be split as desired. Athletes must tag in at the designated starting mat. 0.5 miles on assault bike must be completed before overhead squats can be completed.
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.
HSPU (Scaled – DB Push Press 35/20)
Double Unders (Scaled can opt to do x2 Single skips)
P1 – 21 HSPU and 50 DUs
P2- 18 HSPU and 40 DUs
Time cap 10mins
Score is time or reps
Partner 1 will complete 21 Handstand push ups and 50 double unders (Scaled – Strict DB Press 35/20) once complete, partner 2 will complete 18 handstand push-ups and 40 double unders. Partners will alternate rounds until work out is complete for time or 15 minute time cap.
Handstand push-ups: Every rep begins at the top of the handstand with the arms fully locked out, the heels on the wall and the hips open with the body in line with the arms. At the bottom of each rep the head must make contact with the floor. At the top of each rep, the athlete must return to a fully extended position; with the arms fully locked out, heels on the wall and hips open with the body in line with arms. Hands must stay with in mat on the floor.
Dumbbell Push press: Dumbell begins at the shoulders with the Rear end of the DB in contact with the shoulders, a dip drive press is used to move the Dumbbells overhead until the arms are in fully extended position overhead in line with the body, the knees and hips must also be fully extended in lockout for the rep to count. This is a push press, no dipping as in a push jerk
Double unders: Rope must pass under twice for each jump. Only successful jumps are counted, not attempts
To be posted Sunday June 18, 2017.