WODstock

Event 2: Piece of My Heart

For Time:

50/40 Calorie C2 Bike

20 Synchro Toes to Bar

50/40 Calorie Row

40 Bar Muscle Ups

50/40 Calorie Row

20 Synchro Toes to Bar

50/40 Calorie C2 Bike (Standing)

Time Cap 15:00

Synchro Toes to Bar

In the toes-to-bars, the athletes 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 and the feet must be brought back behind the bar and behind the body. All four feet must come into contact with the bar at the same time, inside the hands. Partners may assist each other in reaching the bar but not in performing the movement. If the feet are not in contact at the same time, both athletes must pass through the bottom position again before attempting another repetition.

Bar Muscle Up

The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. The athlete must pass through some portion of a dip before locking out over the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands and resting in the support position is not allowed.

ADVANCED

Event 1: Pinball Wizard

200m Run

12 Synchro Lateral Burpee Over the Bar

12 Squat Clean (155/105)

200m Run

10 Synchro Lateral Burpee Over the Bar

10 Squat Clean (185/135)

200m Run

8 Synchro Lateral Burpee Over the Bar

8 Squat Clean (225/155)

200m Run

6 Synchro Lateral Burpee Over the Bar

6 Squat Clean  (255/175)

200m Run

4 Synchro Lateral Burpee Over the Bar

4 Squat Clean (275/185)

Time Cap 15:00

Synchro Lateral Burpee

The Movement Starts with one athlete on each side parallel to the bar. The athletes then perform a burpee.  The synchronized portion of the movement is complete when both athletes' chests are on the floor at the same time.  Athletes do not need to stand up at the same time.  Both athletes must perform a two foot jump over the barbell.  The rep is complete once both athletes are over the bar on the opposite side of where they started.  Athletes do not need to jump at the same time.

Squat Clean

The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Event 3: Purple Haze

2 Rounds (1 Each)

100 Double Unders

60’ HS Walk

30 DB Hang Snatch (60/40)

60’ HS Walk

-then-

50’ Double KB Overhead Walking Lunge Each (50s/35s)

Time Cap 10:00

Handstand Walk

When kicking up, the hands (including the fingers) must be placed on the ground BEHIND the line designating. Placing the hands on or over the line when kicking up constitutes a no rep. Each 5-foot segment will count as 1 rep. Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the 5 foot segment before the feet touch the ground. If at any time the athlete comes down from their hands before finishing a 5 foot segment, they must repeat the entire segment.

DB Hang Snatch

 Begin the first rep with your hips and knees at full extension, and your head and shoulders in line vertically over your hips. From this position, lower the dumbbell to the hang. From the hang, you must lift the dumbbell overhead in one motion. A clean and jerk is only allowed in the BEGINNER Division. Alternate arms after each repetition. You may not alternate until you complete a successful rep. Do not use the non-lifting hand or arm to assist by making contact with your legs or other parts of your body during the repetition.

Walking Lunge

The athlete must start each 5-foot length with both feet clearly behind the line. Each lunge begins with the dumbbell overhead, feet together, and hips and legs extended. The dumbbell must remain overhead for the entirety of the 5 foot length for the rep to count. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed and the athlete will be asked to move back to start of the 5' increment.