WOD #2

WORKOUT FLOW

At the call of 3, 2, 1, GO, Teams will begin work according to their division. When the workout calls for work to be “SPLIT”, teams may divide the reps as they see fit. THERE IS NO MINIMUM WORK REQUIREMENT! One team member may complete all the reps.

When the workout calls for work to be completed in a “RELAY”, one team member will complete all the prescribed work. The other team member will then complete the same prescribed work before moving to the next piece of the workout.

After the 2nd team member finishes his or her 9th rep in the 3rd set of Thrusters, teams will run to the finish zone for time to be called. There is a 9 minute time cap.

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MOVEMENT STANDARDS

Bar Muscle-Up

In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. 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. Athletes must pass through some portion of a dip-to-lockout over 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.

Handstand Walk

The handstand walk lane will be divided in 5ft increments. The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.

Handstand Push-Up

Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms, and palms within the 36in x 24in taped box on the floor. At the bottom, the athlete’s head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement but must touch the wall at the beginning and end of each rep. Kipping is allowed. Palms must stay within the designated box on the floor throughout the entire movement. Athletes will have the option to use one Abmat for their heads.

Bear Crawl

The bear crawl lane will be divided into 5ft increments. The athlete must place both hands (entire hand, including palm and fingers) on the ground BEHIND the mark denoting the start of the segment being attempted. Reaching across the line and placing hands into the segment constitutes a no rep. During the bear crawl, the athlete must touch both palms to the floor and raise the hips above the height of the head so as to be supporting some body weight with the arms. If at any time the athlete stands up, drops to the floor, or drops the hips below the height of the head, he or she must restart from the last increment crossed. Both hands and both feet must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.

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, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.

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, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top of the movement, the chin must break the horizontal plane of the bar.

Burpee Pull-Up

At the start of the rep, the athlete must touch their chest to the floor. The athlete will then jump onto the pull-up bar and perform a 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, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top of the movement, the chin must break the horizontal plane of the bar.

Toes-2-Bar

The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands.