WOD 1 –Individuals and Teams
4 ROUNDS FOR TIME
5 Double Kettlebell Thrusters53/35
10 c2b Pull-ups
30 Double Unders
8 minute cap
5 Thrusters (75/55)
15 Double Unders
5 Goblet Squats (53/35)
10 SDLHP 53/35
30 Single Unders
Thrusters—weight must begin on shoulders. Athlete must perform a squat, hip crease below knee crease. As the athlete is driving up the weight will come off the shoulders. The rep will be complete when the athlete has reached full extension with arms, shoulders, hips, and knees locked out. Thruster-jerks and front squat+press will not be permitted. Kettlebells may NOT be dropped from overhead.
Goblet Squats—Kettlebell will be held on Athletes chest (upside down or right side up is fine) Kettlebell may not be rested on shoulders or pass below the belly button. Athlete must perform a squat, hip crease below knee crease. Rep will be complete when athlete returns to the standing position with knees and hips extended.
C2B and Chin-Over Bar Pull-ups—Athletes will begin at full extension hanging from the bar without their feet touching the ground. Chest to bar rep will be complete when the Athlete’s chest physically touches the bar below the collar bone. Chin over bar pull-ups will be complete when Athlete’s chin clearly passes over the bar.
Sumo Deadlift high-pulls—Each rep will begin with the kettlebell touching the ground. The rep will be complete when the athlete is standing tall with hips and knees extended. The handle of the kettlebell needs to be at or above the clavical with both elbows higher than the wrists. KETTLEBELLS MAY NOT BE DROPPED.
Double Unders/Single Unders—Double under rep will be counted when the rope as successfully passed under the athlete’s feet twice in one jump. Single Under rep will be counted when the rope as successfully passed under the athlete’s feet once in one jump. Athletes may perform single unders in between double unders, but the single under reps will not count for anything.
TEAM WOD FLOW
Partners will perform this as leap frog.
Athlete 1 will complete 5 thrusters or goblet squats
Athlete 2 will complete 10 pullups or c2b or sdlhp
Athlete 1 will complete 30 double unders
Athlete 2 will begin the next round with 5 thrusters or goblet squats
Athlete 1 will complete 10 pullups or c2b or sdlhp
Etc. until the 8 min time cap has expired.