WOD 1 - TAKE OFF :
8 MIN AMRAP - alternate full rounds with your partner.
3 Shuttle Sprints (25’ out&back = 1)
3 Wall Walks - Open Standard
- 1 min rest -
1 Min Max Cal Echo Bike - split between partners.
Partners will tag in and out after rounds at the sprint start line.
Both feet must clear the tape line, as well as one hand must touch the ground. Exception is the final stretch of the third sprint where athletes may run straight through the line to the wall for wall walks.
WALL WALKS : Open Standard.
RX: Athletes must START & END each rep with their chest, thighs, and feet touching the ground and both hands on the start line. Hands will start at the 55 inch line for women, 60 inches for men. Both feet must clear the floor before athletes can move their hands from the start line towards the 10-inch tape line.
At the top of the movement, both hands must touch the tape line at the 10-inch mark from the wall before the athlete can descend.
Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are back touching the start line.
SX: Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the 55” tape line. No part of the hand may be touching the line.
Both hands must remain in front of the tape line until the feet clear the floor. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
The fingers may not be touching the tape line.
On the descent,the feet must remain on the wall until both hands are clear in front of the tape line. Not part of the hand may be touching the line.
Athletes must FINISH the 3rd wall walk, chest, thighs and feet touching the ground before tagging in your partner at the sprint start line.
ECHO : Athletes must switch between the :25 - :35 second mark.
WOD 2 - TURBULENCE:
DOUBLE DT: Alternate full rounds with your partner ( 5 rds each)
10 Rounds for time:
9 Hang Power Cleans
6 Push Jerks
CAP : 8 min
At 3, 2, 1 GO both athletes will start at the start line. Athletes will alternate full rounds of 12 Deadlifts , 9 Hang Power Cleans and 6 Push Jerks. Athletes must tag in and out between rounds at the start line.
Deadlifts: Start every rep with the barbell on the ground. Hands must be outside the knee. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
Hang Power Cleans: Each rep must start from the hang position with the arms locked out. Athlete must clean the barbell to the shoulders and the rep is credited at full extension when he knees, hips are locked out, shoulders are stacked over the hips and the elbows are in front of the barbell
If athlete bounces the bar on the hang power clean, barbell must hit below hips in the hang position and end in FULL EXTENSION each rep.
Push Jerks: Barbell must start on the shoulders in the front rack position. Athlete must PUSH JERK (show a re-dip) before standing up the bar over head. The rep is credited when the bar is locked out overhead in line with the frontal plane, knees, hips and arms are locked out.