The All Out Fitness Experience

How many reps can you complete in 12 min

21 Ground to over head

6 wall walks

21 box jump over

15 ground to over head

6 wall walk 

15 box jump over

9 ground to over head

6 wall wlaks

9 box jump over

Weight

RX 115/95

Scale 95/75

Wall Walks

men tape 60" from the wall

female tape 55" from the wall

Box Height

24" male 20" female

Scale 

Box Step Over

Standards

Grounds Overhead

For this movement you can perform power snatch, squat snatch, squat clean, power clean, strict press, push press, push jerk or split jerk.

Wall Walks

Every rep begins and ends with the athlete lying down with their chest feet and thighs touching the ground.

At the start and finish of each Rep both hands must touch the first tape line (fingers touching is okay).

Both hand must remain on the tape until both feet are on the wall.

At the top of the movement both hands must touch the tape line for the 10 inch mark before the athlete can descend.

Any part of the hand may touch the tape line.

Box Jump Over

the athlete starts with both feet on the ground on one side of the box

do not angle the box and jump or step up on the corner

a lateral jump over the box starting with feet parallel to the box is permitted

athletes must step down from the box for the Rep to count rebounding into the next jump is not permitted

the Rep is credited when both feet have touched the ground on the opposite side of the box from there they may begin their next Rep

a 2 foot take off is always required and only the athlete feet may touch the box

after landing on the box the athlete must step off to the other  side

alternatively the athlete may jump completely over the box

if jumping over the box their feet must pass over the box not around it a 2 foot landing is required

there is no requirement to stand tall while on top of the box athlete cannot push off their thigh doing the box over

1 Hang Snatch + 1 Snatch + 2 Overhead Squats

*You may Power or Squat Snatch

Rest 2 min before WOD Part B

Standard

Complex 

During the snatch complex your hand must remain on the bar for a completed lift. 

Overhead Squat 

In the overhead squat, the hip crease must be below the top of the knee at the bottom.

16 AMRAP

14 Pull ups

*5 Deadlifts 315/225

85 Double Unders

Sacle Pull ups

Jumping Pull Ups 

Sacle weights

225/185

Scale Jump Rope 

Single Unders

Deadlifts

* Partner Deadlift

Standards

Pull up

The pull up bar should be 6 inches above the top of the head when the athlete is standing tall. At the start of each Rep, the athletes arm must be fully extended. Any style of pull up or grip is permitted as long as the requirements are met.

Jumping Pull Ups

For jumping pull-ups, the bar should be set up 6 inches above the top of the athlete's head when the athlete is standing tall. At the bottom the arm must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.

Deadlifts

Start every Rep of the deadlift with the bar on the ground. Hands placement depends on you and your partner. Arms must be straight throughout. No bouncing.

Double Unders

With one jump the rope passes under the feet twice for each jump, for a completed Rep.

Single Unders

With one jump the rope passes under the feet once for each jump, for completed rep

8 Minutes AMRAP

1000m Row

In the Remaining time...

D-Ball Cleans 

D-Ball Weight

RX 100/60

Scale 60/40

Standards

Row

The monitor on the rower will be set at 1000 meters. The athlete must stay seated on rower  until the monitor reads 0 meters. Time will be in the format of 00:00.

D-Ball

The d-ball will started on the ground, it will be a completed rep once the d-ball touches the top of your shoulder while standing at full extended.