HIGH SPEED CHASE

WOD 3 – 6 RFT (15-minute cap)

15 KB Swings (American)

12 alternating KB Snatches

200 m Run

Plank as partner 15 Ab Mat Sit Ups

10 Synchronized Hand Release Push Ups

KB – Rx (53/35) Scaled (35/18)

Notes:

1. Partner A completes the KB Swings, KB Snatches, and Run. When returning from the Run, Partner A drops into a Plank as Partner B completes the Sit Ups. Then both complete the Push Ups.

2. After the Push Ups, Partner B completes the KB Swings, KB Snatches, and Run.

3. Athlete in the Plank must be engaged in the plank for the Sit Ups to count. If Athlete drops out of plank, the Sit Ups do not count.

MOVEMENT STANDARDS

Kettlebell Swing Standards:

The kettlebell starts on the floor.

The athlete grabs the kettlebell with both hands, and hinges so the kettlebell passes behind the heels with the wrists touching the thighs.

There is no requirement for flexing the knees.

At the top of the swing, the kettlebell must be inverted fully (bell over the handle), centered over the feet with the hips and knees fully extended and arms straight.

The rep is credited when hips, knees, and arm are extended fully.

No Rep:

No full extension of hips, knees, and/or arms at the top of the swing.

Kettlebell is not inverted fully.

Kettlebell does not pass behind the knees.

Kettlebell Snatch Standards:

At the top, the kettlebell must come to full lockout overhead with the hips, knees, and working arm fully extended with the kettlebell directly over the middle of the body.

The kettlebell must “turn over” to rest on the back of the forearm.
The kettlebell must be taken directly overhead from the ground.

Athletes must alternate arms when completing the set of 12 reps.

Athletes must switch arms at the bottom of the snatch by placing the kettlebell on the ground.

The kettlebell must be controlled to the ground and set in an upright position before the athlete lets go of it.

The rep is credited when hips, knees, and arm are extended fully.

No Rep:

The athlete drops the kettlebell before it has settled on the ground.  

No full extension of hips, knees, and/or arms at the top of the snatch.

Run Standards:

Athlete must allow faster runners to pass.

One lap counts as one rep.

The rep is credited when the athlete returns to the work area.

No Rep:

If the athlete does not complete the lap before time expires, the rep does not count.  

Plank Standards:

The hips must be in line with the torso and legs.

Keep the legs and glutes contracted.

Athletes may plank in the forearm position or on hands with arms fully extended.

No Rep:

Hips are not in line with the torso and legs.

Ab Mat Sit Up Standards:

The athlete starts sitting on the ground with soles of both feet touching each other.

The athlete lies back with arms above the head, so the shoulders touch the ground.

The rep is credited when the athlete’s hands touch the toes or in front of the toes, so the shoulders pass the hip crease.

No Rep:

Shoulders do not touch the ground at start of the sit up.

Hands do not touch or pass the toes, or the shoulders do not pass the hip crease.

Partner is not engaged in a plank.

Hand Release Push-Up Standards:

The push-up begins with the athlete in a plank position, arms fully extended.

Athlete lowers the chest and thighs to the ground and lifts hands from the ground.

The athlete then pushes upward to return to the plank position with hips off the ground.

The rep is credited when the athletes’ arms return to full extension.

Scaled Hand Release Push-Up Standards:

The push-up begins with knees on the ground, hips extended, and arms fully extended.

Athlete lowers the chest and thighs to the ground and lifts hands from the ground keeping the hips extended.

The athlete then pushes upward to return to the start position with hips off the ground.

The rep is credited when the athletes’ arms return to full extension.

No Rep:

Not lifting the hands at the bottom of the push-up.

Not fully extending arms at the top of the push-up.

Hips not off the ground at the top of the push-up.

Athletes do not hit bottom or top of the push-up together.

PT TEST

WOD 2 – 10 Minute EMOM

20 m Suitcase Carry obstacle course followed by Wall Ball Volleys 

Score is number of total volleys

KB – Rx (53/35) Scaled (35/18)

Wall Ball – Rx (20/14) Scaled (14/10)

Notes:

1. Athletes begin their round behind that starting line. At the start of the minute, Athlete A completes the obstacle course while doing a Suitcase Carry with the KB. Athletes must change hands at the turn around of the course by placing it on the ground and switching hands.

2. When Athlete A completes the obstacle course, both Athletes complete as many Volley Wall Balls in the remaining time.

3. Volley Walls Balls are Wall Balls that one athlete passes to the other athlete over the volleyball net.

4. Wall balls that are dropped do not count.

5. Wall ball must be caught before the end of the minute to count as a rep.

6. On the next minute, Athlete B completes the obstacle course, and the team completes as many Volley Wall Balls in the remaining time.

7. Athletes alternate completing the obstacle course

MOVEMENT STANDARDS

Suitcase Carry Standards:

The athletes hold the kettlebell by their side and walk while engaging the core.

The athlete may only change arms at the halfway point (behind the designated area). However, changing arms is not required.

If the athlete drops the kettlebell, they must re-start of the obstacle course.

The rep is credited when the athlete crosses the finish line.

No Rep:

The athlete drops the kettlebell.

The athlete does not change arms at the designated area.

Wall Ball Volley Standards:

For the wall ball volley, the ball must be taken from the bottom of a squat, hip crease below the knee.

The ball is thrown over the net to the athlete’s partner.

The ball must clear the net.

The partner must catch the ball before continuing to the squat for the wall ball volley.

The rep is credited when the ball is caught cleanly from the partner.

No Rep:

If the ball does not clear the net, that rep will not count.

If the athlete drops the ball or the ball touches the ground, that rep will not count.

The hip crease does not pass below the top of the knees.

The ball is not caught before the end of the minute.

Remembering the dallas 5

10 Minute AMRAP

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

Rx (135/95) Scaled (95/65)

Notes:

1. Athlete A and Athlete B can break up the work however they want. Only one athlete works at a time.

2. Once the bar is lifted off the ground, it cannot be dropped. There is a penalty of 10 Synchronized Jumping Squats for dropping the bar. Deadlifts must be touch-and-go so not to be considered as dropping the bar. Likewise, resting the bar on the ground while completing deadlifts is not allowed.

3. Penalty must be completed by both partners before moving forward.

4. Athletes must switch the barbell without dropping or placing on the ground.

Score is total number of reps.

MOVEMENT STANDARDS

Deadlift Standards:

Traditional deadlift, hands outside knees. (NO Sumo)

Barbell begins on ground.

Barbell is lifted from ground until the hips and knees reach full extension, head and shoulders are behind the bar.

Arms must be straight throughout.

Mixed grip is allowed.

Straps are not allowed.

Cycling the barbell is allowed, but dropping and bouncing the barbell is not.

The rep is credited when the hips and knees are extended fully, and the feet are in line with one another when viewed from the profile.

No Rep:

No full extension (short stroking) of the hips and/or knees.

Dropping and catching barbell.

Hang Power Clean Standards

The barbell begins in the hang position (just above the knee) and must be cleaned to the shoulders in one motion.

At the top, the hips and knees must be extended fully with the feet in line, the bar racked on the shoulders and the elbows in front of the bar.

The rep is credited when the hips and knees are extended fully, and the feet are in line with one another when viewed from the profile.

No Rep:

No full extension of the hips and/or knees.

Not returning to the hang position before each clean.

Front Squat Standards:

The bar rests on the athlete’s shoulders with the elbows in front of the bar.

The hip crease must pass below the top of the knees in the bottom position.

The rep is credited when the hips and knees are extended fully, and the feet are in line with one another when viewed from the profile.

 No Rep:

The hip crease does not pass below the top of the knees.

No full extension of the hips and/or knees.

Push Press Standards:

The bar rests on the athlete’s shoulders with the elbows in front of the bar.

The athlete must dip and drive the barbell above the head with arms, hips and knees extended fully.

No Rep:

No full extension of the arms, hips, and/or knees.

Back Squat Standards:

The barbell rests behind the neck on the athlete's shoulder or back.

At the bottom of the squat, the hip crease must pass below the top of the knees.

The rep is credited when the hips and knees are extended fully, and the feet are in line with one another when viewed from the profile.

No Rep:

The hip crease does not pass below the top of the knees.

No full extension of the hips and/or knees.

Synchronized Jumping Squat Standards:

The hip crease must pass below the top of knees in the bottom position.

Both feet must leave the ground at the same time in the jump.

Athletes must jump together.

No Rep:

The hip crease does not pass below the top of the knees.

Both feet do not leave the ground at the same time.

Athletes do not jump in unison.