floater - jump jump

Max Vertical Jump

*each athlete gets 3 attempts

*Score = Total Inches (Partner A best attempt + Partner B best attempt)

MOVEMENT STANDARDS

Vertical Jump - Athlete will chalk finger pads and fingertips of the right hand, stand with the right foot and right hip to the wall, then reach up as high as possible. They can then step back from the wall and re-chalk finger pads and finger tips. Athlete will jump as high as possible and touch the wall with the right hand. Each athlete gets 3 attempts. The score is the distance from the middle finger of the starting print to the highest finger mark of the 3 attempts.

wod #1 - "10"

10 min AMRAP

10 Power Snatch (135/95) (95/65)

10 Bar Facing Burpees

10 Toes to Bar (Hanging Knee Raises)

*Partner A must complete all of one movement before Partner B begins the next movement

*Score is Total Reps

Movement Standards

Power Snatch - The barbell begins on the ground and must be lifted overhead in one motion. Power snatch is the only snatch permitted, and the athlete's feet must always be brought back in line. This is not a ground-to-overhead any way. A clean & jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

Bar Facing Burpee - Athletes must use a barbell with 18-inch plates. The burpees must be performed perpendicular to and facing the barbell. Athletes may jump or step back to reach the bottom position. The center of the athlete's chest must be on the line, and the feet and hands must be straddling the line. The athlete's head must stay behind the barbell. Hands and feet must remain inside the width of the plates. Stepping and/or jumping back to the starting position are both permitted. The athlete MUST clearly jump over the barbell. Both feet must be off the ground as the athlete passes over the bar. Stepping over is ONLY permitted for scaled athletes. The athlete MUST use a two-foot takeoff. Touching the barbell on the jump or step-over is a "no-rep". The rep is credited when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. The athlete must be perpendicular to and facing the barbell before starting the next rep. Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern. If the athlete receives a "no rep" for any reason, the entire rep must be repeated.

Toes to 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 or split grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands. Athletes may wrap tape around the pull-up bar OR wear hand protection, but they may not tape the bar AND wear hand protection.

wod #2 - ROW (Part A)

For Time (22 min Time Cap)

20 DBL DB Front Squats (50/35) (35/20)

20 Single DB Box Step Ups (24/20) (20/20)

20 Handstand Push Ups (Hand Release Push Ups)

35 DBL DB Front Squats

35 Single DB Box Step Ups

35 Handstand Push Ups (Hand Release Push Ups)

50 DBL DB Front Squats

50 Single DB Box Step Ups

50 Handstand Push Ups (Hand Release Push Ups)

*Partition the work as desired. Partner A rows while Partner B works on the other movements

*Partner on the rower must stop when the last rep of the HSPU/HRPU is complete

*Score PART A = Time

*Score PART B = Calories

MOVEMENT STANDARDS

Double DB Front Squats - Each set of front squats must begin with the dumbbells on the ground. The crease of the athlete's hip must be clearly below the top of the knees at the bottom. The dumbbells must remain in the front-rack position. A full dumbbell squat clean is permitted but not required to start the movement. The rep is credited when the athlete's hips and knees reach full extension while the dumbbells are supported in the front-rack position.

Single DB Box Step-ups - For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box. Only the athlete's feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may NOT push into the legs during the step-up. The rep is credited when both of the athlete's feet are on the top of the box and the hips and knees are fully extended. Athlete must alternate legs to start each rep.

Handstand Push-Ups - The athlete must perform the handstand push-ups with both hands touching the tape line 10 inches from the wall. This tape line must be 30 inches long and no wider than 2 inches. Any portion of the athlete's hands may be touching the line (fingers OK). The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (e.g. if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Kipping IS allowed. The feet may be no wider than the width of the hands at any point. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended; and shoulders in line with the body.

Hand Release Push-Ups - Scaled athletes will perform hand-release push-ups instead of handstand push-ups. Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor. Then, the hands must be lifted completely off the ground. Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.

Row - The monitor on the rower must be set to zero at the beginning of the row. Monitor should be set to display calories. Monitor will not be reset during the workout - calories will accrue continuously. Score will be the total calories on the monitor at the end of the time.

Partner A completes AMRAP while Partner B Rows

Score for Part B is Total Calories

WOD #3 - Speed ladder (CLEAN & JERK)

Rx Weights

Male - 155-175-195-220-250-270-290-305 (#)

Female - 105-125-145-155-165-175-190-200 (#)

Scaled Weights

Male - 115-135-then same as Rx

Female - 65-85-then same as Rx

*Time Cap - 4 minutes per team

*Each team member must start with the first bar. Must have a successful lift prior to moving to the next bar.

*Score = Total of heaviest weight lifted (Partner A + Partner B)

MOVEMENT STANDARDS

Clean & Jerk - Start each rep with the barbell on the ground. Power cleans, squat cleans and split cleans are permitted. Hang cleans are not allowed. The lift must have two distinct phases: the clean and the jerk. Snatching is not permitted. The barbell must make contact with the shoulders. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead. The rep is credited when the barbell is locked out overhead, arms, hips and legs are extended, and the bar is over or slightly behind the center of the body with feet in line. A press, push press, push jerk or split jerk are all permitted as long as the required finish position is achieved. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.