WOD #2

Cardio is Hardio⁣⁣⁣⁣

AMRAP 15:

- 1,000m Row
- 100m Front Rack Lunge
- 20 C2B Pull-Ups

- 40 Cal Echo Bike
- 200m Sled Pull
- 40 Thrusters

- 1,000m Row
- 100m Front Rack Lunge
- 20 C2B Pull-Ups


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DIVISION STANDARDS

D1: 135/95

D2: 115/75>
Chin-Over-Bar Pull Ups

D3: 95/65
Jumping C2B Pull Ups



Row

An athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The rower must-read 1,000m before teams can proceed to the next movement

Front Rack Lunge

Each front rack lunge begins with the weight racked on the shoulders, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped the athlete must restart from where their judge deems the restart point is. The athlete must lunge over the last line, with both feet clearing the line, standing tall before turning around to continue on the lunge.

Chest-2-Bar Pull-Up

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

Chin-Over-Bar Pull-Up

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly pass the horizontal plane that the pull-bar creates.

Jumping Chest-2-Bar Pull-Up

At the bottom, the athlete must lower themselves so their arms are fully extended. At the top, the chest must clearly come into contact with the bar below the collarbone.

Sled Pull

At the bottom, the athlete must lower themselves so their arms are fully extended. At the top, the chest must clearly come into contact with the bar below the collarbone.

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground.