Last day you should practice for Tampa bay games. TEAMS OF 4 TODAY!
Only 1 team will get to use the ski erg!
Wod 1
10 Min AMRAP
Buy In: Females Complete 500m Ski/Males Complete 500m Ski
30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25)
20 Bar Muscle Ups – one athlete works at a time (Int/Mas Pull Up) (Novice Ring Row)
30 Synchronized Burpees
20 Bar Muscle Ups
*All athletes may move together as long as they remain in their designated 6ft lane. If you complete the second round of bar muscle ups, you will start back with dumbbell snatches.
Ski Erg – Females will complete their 500M ski first. Athletes can switch out anytime. Males will complete their 500M ski once the females have completed theirs. Athletes must rack the handles safely on the ski ergs.
Dumbbell Snatch – The dumbbell must be lifted overhead in one motion. We are not using games standards. Athletes can alternate or use the same arm. All athletes must have the dumbbell extended overhead with the knees, hips, shoulder, and elbow full extended at the same time for the rep to count. Athletes must touch one head of the dumbbell on the ground before completing the next rep. Athletes cannot drop the dumbbell from above the knees.
Bar Muscle Up – Athletes must begin with or pass through a hang below the bar with the arms fully extended and the feet off the ground. At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.
Pull Up – This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are acceptable. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chin must break the horizontal plane of the bar.
Ring rows – Athlete will begin with both rings in hand and feet at or slightly beyond the plane of the rig. To begin the rep, the athlete must lower their body and fully extend their arms, then pull their chest upward, making contact with the rings to complete the rep. Athletes may kip.
Burpees – Athletes must all touch their chest on the floor at the same time to start each rep. This is the only synchronized standard. All athletes must then return to their feet and jump of the ground with knees extended, shoulder facing up, and hands above the head. We do not care if athletes have a little “hollow” position. You all know how to do a burpee! We are not using games standards. Athletes can step up and down as needed.
Wod 2 12 Min AMRAP:
Women work for 6 Min/ Men work for 6 Min: 2 Score Event
40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95)
40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/9
40 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25)
40 Box Jumps (Elite/RX 30/24) (All others 24/20)
40 Dumbbell Thrusters
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Both women will start on the floor for the first 6 minutes. One athlete on the floor will work at a time.
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Both athletes’ reps count toward the totals. There will be a tag required when switching working athletes.
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If you complete the 40 dumbbell thrusters prior to the time cap, you will start back with the deadlifts.
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Each team will have 1 Olympic bar with the female starting weight on the bar. At the 6-minute mark, the men may enter the floor and all athletes may work to change the barbell to the male weight. The women will exit the floor once the bar is set for men. The men will start their portion at the deadlifts. The women’s total reps will be 1 score, and the men’s total reps will be one score.
Deadlift: The rep is complete when the athlete lifts the barbell from the ground until hips and knees are
extended with the shoulder behind the bar.
Wall Balls: The rep starts once the athlete’s hips cross below the knee with the medicine ball and is
complete once the medicine ball hits the designated target.
Dumbbell Power Clean: The rep starts with a dumbbell in both hands on the ground and is complete when the athlete is standing with hips and knees fully extended and elbows in front of the wrist while
maintaining dumbbells. Athlete may touch one or both heads to the ground while cycling reps.
***Athletes may not drop the dumbbells from above the knees.***
Box Jumps: All divisions except for novice will require a 2-foot take off. The rep is complete once the
athlete stands upon the box with knees, hips, and shoulders fully extended.
Dumbbell Thrusters: The rep starts with a dumbbell in each hand on the shoulders, with the crease of the hip below the knee. The rep is complete when the athletes is full extended with hips, knees, shoulders, and elbows full extended and the dumbbells over the shoulders. Athletes may squat clean into their first rep. ***Athletes may not drop the dumbbells from above the knees.***
Wod 3— 5 min running clock
(Elite 225/155) (RX 185/125) (Mas/Int 135/95) (Novice 95/65)
Min 1: Female 1 Min Max Effort Cleans
Min 2: Female 1 Min Max Effort Clean & Jerks
Min 3: Weight and Barbell Transition
Min 4: Male 1 Min Max Effort Cleans
Min 5: Male 1 Min Max Effort Clean & Jerks
Event 3 is a floater. Athletes will have a 5 min running clock. Teams may have their starting weight on
the bar prior to the clock beginning. Minute 1: Female #1 will perform as many cleans as possible. Minute 2: Female #2 will perform as many Clean and Jerks as possible. Minute 3: Team will transition to the male weight with the 45lb barbell. Minute 4: Male #1 will perform as many cleans as possible. Minute 5: Male #2 will perform as many clean and jerks as possible.
Score is the total number of reps between all teammates.
Athletes may only complete reps during their designated minute. Any reps completed before or after will not be counted. All cleans must start from the ground. Any type of clean is accepted including muscle, power, split, and squat cleans. Clean must end with the knees and hips fully extended and elbows in front of the bar. Any type of shoulder to overhead is permitted including strict press, push press, push jerk, and split jerk. The rep is complete when the feet are under the hips and the shoulders and elbows are fully locked out with the barbell over the shoulders.
