King’s Carry

4:00 Amrap

Max Distance Sandbag Front Carry

*50lb Sandbag for all divisions

*The course will be 50’ marked off in 5’ increments

MOVEMENT STANDARDS: 

Front Rack Sandbag Carry:

• Sandbag must be in the front rack position with elbows in front of body

• Sandbag cannot be dropped at anytime during the 4:00

• Alternate bag between partners as needed

Sponsored by: King's Discount Home Center

“Flip Off”

2:00 AMRAP

MAX TIRE FLIPS

MOVEMENT STANDARDS: 

Tire Flip:

• Each rep must begin with tire flat on the ground

• Rep is credited once the tire lands flat on the opposite side 

Sponsored by: Wilks Tire & Battery

"Power Surge"

For Time

30-24-18-12-6

Dumbbell Snatches

Burpees over the Dumbbell

Toes-to-Bar

Time Cap: 14 Minutes

Rx: 50/35                   Scaled: 35/20, hanging knee raises

Coed Rx: 50/35        Coed Scaled: 35/20, hanging knee raises

Alternate partners as needed.

MOVEMENT STANDARDS: 

Dumbbell Snatch: 

· Rep begins with one head of the dumbbell on the ground.

· Hip crease must be above the knee crease in the receiving position.

· Finish the movement with full hip, knee, and arm extension with the dumbbell overhead.

Burpees over the Dumbbell: 

· Athletes may jump or step back to reach the bottom position.

· Chest and thigh must contact the ground.

· Athlete can jump or step back to starting position.

· Jumping over the dumbbell requires a 2-foot takeoff and a 2-foot landing.

· Scaled athletes may step over the dumbbell.

Toes-to-Bar:

· Begin by hanging from the pull-up bar with arms extended.

· Heels must be brought back behind the bar.

· The rep is credited when both feet contact the bar at the same time, between the hands.

· Any part of the feet may contact the bar.

Hanging Knee Raises:

· Scaled athletes may perform hanging knee-raises.

· Begin by hanging from the pull-up bar with arms extended.

· Heels must be brought back behind the bar.

· The rep is credited when the knees are above the hips.

WOD Sponsored by: Marshall DeKalb Electric Cooperative

Holy Guacamole!

2a. 6:00 AMRAP

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

(Alternate partners after each round)

-directly into-

2b. P1: 1rm Clean

P2: 1rm Deadlift

(Score will be combined weight of both lifts)

Rx: 155/105              Scaled: 115/75

Coed Rx: 135/95     Coed Scaled: 105/65

MOVEMENT STANDARDS: 

Deadlift: 

· The barbell starts on the ground.

· Reach full hip and knee extension at the top with your head and shoulders behind the bar.

Hang Power Clean: 

· The barbell starts above the knee.

· In the front rack position, your elbows remain in front of the bar.

Shoulder to Overhead:

· The barbell starts in the front rack position.

· The rep is credited once you reach full lockout overhead with the hips, knees, and arms extended.

1rm Clean:

· The barbell starts on the ground.

· In the front rack position, your elbows remain in front of the bar.

· Power and Squat Clean are allowed.

WOD Sponsored by: Los Arcos (Boaz)

Holy Guacamole!

2a. 6:00 AMRAP

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

(Alternate partners after each round)

-directly into-

2b. P1: 1rm Clean

P2: 1rm Deadlift

(Score will be combined weight of both lifts)

Rx: 155/105              Scaled: 115/75

Coed Rx: 135/95     Coed Scaled: 105/65

MOVEMENT STANDARDS: 

Deadlift: 

· The barbell starts on the ground.

· Reach full hip and knee extension at the top with your head and shoulders behind the bar.

Hang Power Clean: 

· The barbell starts above the knee.

· In the front rack position, your elbows remain in front of the bar.

Shoulder to Overhead:

· The barbell starts in the front rack position.

· The rep is credited once you reach full lockout overhead with the hips, knees, and arms extended.

1rm Clean:

· The barbell starts on the ground.

· In the front rack position, your elbows remain in front of the bar.

· Power and Squat Clean are allowed.

WOD Sponsored by: Los Arcos (Boaz)

WALK ON WATER

For Time:

50 Wallball Shots

50 Kettlebell Swings

10 Wall Walks

35 Wallball Shots

35 Kettlebell Swings

8 Wall Walks

20 Wallball Shots

20 Kettlebell Swings

6 Wall Walks

60 Calorie Row

(Time Cap: 16:00 – Split as needed)

Rx: 20/14 WB, 53/35 KB              Scaled: 14/10 WB, 35/26 KB, Scaled WW

Coed Rx: 20/14 WB, 53/35 KB    Coed Scaled: 14/10 WB, 35/26 KB, Scaled WW

 Each partner must complete a minimum of one rep of each movement per set

MOVEMENT STANDARDS: 

Wallball Shots: 

· At the start of each rep, the ball must be in the front rack position.

· Athlete’s hip crease must drop below the knees at the bottom of the squat.

· The wallball must clearly hit the target above the specified height.  

· If the ball drops, it must settle before the next rep; cannot catch off bounce.

· A squat clean is allowed to initiate the first rep.

Kettlebell Swings: 

· At the bottom of the swing: the bell passes behind the heels. 

· Rep is credited once the kb fully inverts (bell over the handle) and is centered with the hips/knees fully extended and the arms straight. 

Wall Walks:

· One athlete laying on the ground at a time.

· Rep begins and ends with athlete lying down, chest, feet, and thighs touching ground.

· At the start and finish of each rep, both hands must be touching the tape line. This line will be 51” from the wall.

· Both hands must remain on the tape (fingers touching is ok) until both feet are on the wall.

· At the top of the movement, both hands must touch the tape line at the 10” mark before descending. Any part of the hands may touch the line.

· On the descent, feet must remain on the wall until both hands are touching the first line.

· Rep is credited once the athlete returns to the starting position for this movement.

Scaled Wall Walks:

· One athlete laying on the ground at a time.

· Rep begins and ends with athlete lying down, chest, feet, and thighs touching ground.

· At the start and finish of each rep, both hands must be in front of (not touching) the tape line. This line will be 51” from the wall.

· Both hands must remain in front of tape until both feet are on the wall.

· The athlete will walk up the wall until both hands are behind but not touching the tape. You may touch the tape during the walk across the tape.

· On the descent, the feet must remain on the wall until both hands are in front of the tape.

· Rep is credited once the athlete returns to the starting position for this movement.