Heavy DT

*FLOATER*

Presented By:

This Hero WOD is named in honor of United States Air Force Staff Sergeant Timothy P. Davis. He was killed on February 20, 2009.

"HEAVY DT"

1 Round of UNBROKEN DT, as heavy as possible. 

Time Cap: 6 minutes

12 Deadlifts

9 Hang Cleans

6 Shoulder to Overhead 

WORKOUT DESCRIPTION 

At 3-2-1 Go!  The athlete with the bar already loaded may begin the complex of 12 deadlifts + 9 hang cleans + 6 shoulder to overhead. A complex can be completed after the 6 minute mark for individual competitors as long as the lift is initiated prior to the 6 minute cap.  Athletes are permitted to reduce the weight on the barbell if a lift is missed. If the athlete allows the barbell to touch the ground after the 12 deadlifts or if a movement is failed it will be considered a no rep and the entire complex must be repeated. Deadlifts must be touch-n-go. The score will be the highest lift completed by the athlete.    

MOVEMENT STANDARDS 

Athletes may NOT wear gymnastics grips or gloves during this workout.

If the athlete fails a movement they must start over from the first deadlift. Athletes may NOT reattempt a movement in the middle of the complex. 

Athletes may only adjust their grip from the hang or front rack position. Athletes may NOT regrip at the bottom of a deadlift. This will result in a no rep. Any intentional deviation from the movement pattern will result in a no rep.   

Deadlift- The barbell starts on the ground. Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Receiving any assistance with the barbell is not permitted unless safety is an immediate concern. 
 
Hang Clean-  The bar may not pass below the knee at any point during the lift. 
Hang power cleans and hang squat cleans are permitted. If a knee touches the floor during an attempt, the rep will not count. The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position. 

Shoulder to Overhead-  Following the hang clean, the barbell must be in contact with the shoulders to begin the jerk. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. 
The rep is credited when the barbell is locked out overhead, and arms, hips, 
and legs are extended. The bar is over or slightly behind the center of the 
athlete’s body, with feet in line. If the athlete fails the shoulder to overhead and brings the barbell back to the front rack, the athlete may NOT reattempt the 
jerk. 

PG DT

*FLOATER*

Presented By:

This Hero WOD is named in honor of United States Air Force Staff Sergeant Timothy P. Davis. He was killed on February 20, 2009.

"PG DT"
4 rounds of DT for time

Time Cap: 8 minutes
 
12 Deadlifts 
9 Hang Cleans 
6 Shoulder to Overhead 

DIVISION STANDARDS

Adult/Youth Team (8-10): 
Adult Barbell 95/65 
Youth Barbell 15lbs 
 
Adult/Youth Team (11-13): 
Adult Barbell 95/65 
Youth Barbell 35lbs 
 
Adult/Youth Team (14-17): 
Adult Barbell 95/65 
Youth Barbell 55lbs 
  

WORKOUT DESCRIPTION 

At 3-2-1 Go!  The athlete with the bar already loaded may begin their round of 12 deadlifts, 9 hang cleans, 6 shoulder to overhead. From there the athletes may alternate rounds. You go, I go style. Switching between athletes once a full round is complete. Adult/Youth divisions will use two bars. A round may NOT be started/completed after the 8 minute mark. The team’s score will be the time the 4 rounds are completed or the number of reps completed at the 8 minute mark. 

MOVEMENT STANDARDS 

Athletes may NOT wear gymnastics grips or gloves during this workout.

Deadlift- The barbell starts on the ground. Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Receiving any assistance with the barbell is not permitted unless safety is an immediate concern. 
 
Hang Clean-  The bar may not pass below the knee at any point during the lift. 
Hang power cleans and hang squat cleans are permitted. If a knee touches the floor during the attempt, the rep will not count. The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position. 

Shoulder to Overhead-  Following the hang clean, the barbell must be in 
contact with the shoulders to begin the jerk. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended. The bar is over or slightly behind the center of the athlete’s body, with feet in line. 
 

THE FIELD

Presented By: 

For Time : 12 Minute Cap 

15 Cal Ski     
12 Sandbag Cleans Over the Shoulder    
4 x 40' Shuttle Runs (80’= down and back)    
15 Cal Ski    
12 Sandbag Squats   
4 x 40' Shuttle Runs (80’= down and back)    
15 Cal Ski     
1 x 40' Sandbag Walking Lunge (40’= midway and back)    
4 x 40' Shuttle Runs (80’= down and back)  
15 Cal Ski 
12 Sandbag Cleans Over the Shoulder  

Score is time all reps are completed or total reps completed at 12 Minute Cap.

Division Standards

RX:

Sandbag 150/100

Intermediate/Masters:

Sandbag 100/75

Scaled: 

Sandbag 75/50

WORKOUT DESCRIPTION 

Athletes will start standing on their starting mat.  At 3-2-1 Go!  Athletes will begin the prescribed movements, per their division, starting with 15 calories on the C2 Ski, 12 Sandbag Cleans Over the Shoulder, 4 40’ shuttle runs, 15 calories on the C2 Ski, 12 Sandbag Squats, 4 40’ shuttle runs, 15 calories on the C2 Ski, 40' Sandbag Walking Lunge (midway of field and back), 4 40’ shuttle runs, 15 calories on the C2 Ski and finally 12 Sandbag Cleans Over the Shoulder. 
Score is time all reps are completed, or total reps completed at 12 Minute Cap. 

MOVEMENT STANDARDS 

CS Ski - 
The damper can be at any setting desired. Athletes are responsible for keeping monitor on by not leaving idle for prolonged periods. Judges will not assist in handles.  
 
Sandbag Cleans Over the Shoulder - 
The sandbag must start from the ground, lifted to the shoulder, then pass OVER the shoulder with full extension of the hips for the rep to be credited. For safety reasons, sandbags must stay in your lane at all times. If a sandbag is thrown out of your lane, it will result in a 3 burpee penalty to be assessed immediately. 
 
Shuttle Runs- 
The athlete must start with feet BEHIND the starting line. The athlete must run the prescribed distance with BOTH feet and one hand touching the ground behind both distance lines for the distance to count.  
 
Sandbag Squat: 
The crease of the athletes hips must clearly pass below the top of the knees in the bottom position in the squat. A full squat clean into the sandbag squat is allowed but not required. The rep is credited when the athlete’s hips, knees are fully extended at the top of each rep. Athletes may hold the sandbag in whatever fashion they choose as long as the sandbag does not come in contact with the knee down during the rep.  
 
 
Sandbag Walking Lunge - 
The athlete must start with feet BEHIND the starting line. Each lunge step begins with the sandbag in the appropriate position, the feet together, and the hips and legs extended. Athletes may hold the sandbag in whatever fashion they choose as long as the sandbag does not come in contact with the knee down during the rep. 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. The rep is credited when the feet are together, and the hips and legs are fully extended. 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. The athlete must lunge the prescribed distance with BOTH feet passing the marked distance lines for the distance to count. The full distance counts as ONE rep. There will be no 1/2 reps if a full distance is not completed by the 12 minute cap.  

THE FIELD

Presented By: 

For Time : 12 Minute Cap 

15 Cal Ski    
20 Sandbag Cleans Over the Shoulder   
8 x 40' Shuttle Runs (80’= down and back)   
15 Cal Ski   
20 Sandbag Squats  
8 x 40' Shuttle Runs (80’= down and back)   
15 Cal Ski    
2 x 40' Sandbag Walking Lunge (20’= mid field and back)   
8 x 40' Shuttle Runs (80’= down and back)   
15 Cal Ski  
20 Sandbag Cleans Over the Shoulder 

Score is time all reps are completed, or total reps completed at 12 Minute Cap. 

DIVISON STANDARDS

Adult/Youth Team (8-10):

Adults Ski 10 Cals, Youth 5 Cals (splitting the work of the 15 cal ski)

Adult Sandbag 50lb

Youth 10lb Slam Ball 

*UNWEIGHTED Walking Lunges

Adult/Youth Team (11-13):

Adults Ski 10 Cals, Youth 5 Cals (splitting the work of the15 cal ski)

Adult Sandbag 50lb

Youth 20lb Slam Ball 

*UNWEIGHTED Walking Lunges

Adult/Youth Team (14-17):

Adults Ski 10 Cals, Youth 5 Cals (splitting the work of the 15 cal ski)

Adult Sandbag 50lb

Youth 30lb Slam Ball 

*UNWEIGHTED Walking Lunges

WORKOUT DESCRIPTION 

Athletes will start standing on their starting mat.  At 3-2-1 Go!  Athletes will begin the prescribed movements, per their division, starting with 20 calories on the C2 Ski, 20 Sandbag Cleans Over the Shoulder, 8 40’ shuttle runs, 20 calories on the C2 Ski, 20 Sandbag Squats, 8 40’ shuttle runs, 20 calories on the C2 Ski, 2 40' Walking Lunge (midway of field and back), 8 40’ shuttle runs, 20 calories on the C2 Ski and finally 20 Sandbag Cleans Over the Shoulder. 
Score is time all reps are completed, or total reps completed at 12 Minute Cap. 
*athletes may split work how they see fit. Each partner must participate in the workout.*

MOVEMENT STANDARDS 

CS Ski - 
The damper can be at any setting desired. Athletes are responsible for keeping monitor on by not leaving idle for prolonged periods. Judges will not assist in handles.  
 
Sandbag Cleans Over the Shoulder - 

The sandbag must start from the ground, lifted to the shoulder, then pass OVER the shoulder for the rep to be credited. For safety reasons, sandbags must stay in your lane at all times. If a sandbag is thrown out of your lane, it will result in a 3 burpee penalty to be assessed immediately. Only ONE partner may have a sandbag in had at a time. The none working partner's sandbag must remain on the ground until their teammate drops their sandbag. 

 
Shuttle Runs- 
The athlete must start with feet BEHIND the starting line. The athlete must run the prescribed distance with BOTH feet and one hand touching the ground behind both distance lines for the distance to count.  
 
Sandbag Squat: 
The crease of the athletes hips must clearly pass below the top of the knees in the bottom position in the squat. A full squat clean into the sandbag squat is allowed but not required. The rep is credited when the athlete’s hips, knees are fully extended at the top of each rep. Athletes may hold the sandbag in whatever fashion they choose as long as the sandbag does not come in contact with the knee down during the rep.  
 
 
Walking Lunge - 
The athlete must start with feet BEHIND the starting line. 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. The rep is credited when the hips and legs are fully extended. 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. The athlete must lunge the prescribed distance with BOTH feet passing the marked distance lines for the distance to count. The full distance counts as ONE rep. There will be no 1/2 reps if a full distance is not completed by the 12 minute cap.  

THE RIG

Presented By:

AMRAP  12 minutes  

20 Single Dumbbell Snatches

15 Handstand Push Ups

20 Single Dumbbell Hang Squat Cleans  

15 Toes to Bar 

20 Single Arm Dumbbell Thrusters

15 Chest to Bar Pull Ups 

20 Single Arm Dumbbell Devils Press

15 Bar Muscle Ups

Score is total reps completed within the 12 Minute Cap.

DIVISION STANDARDS

RX:

Handstand Push Ups w/ ABMat (25lb plate on each end of ABMat) 

Dumbbell 70/50

Toes to Bar

Chest to Bar Pull Up

Bar Muscle Up

Intermediate/Masters:

Handstand Push Ups with 25lb plate under an ABMat (25lb plate on each end of ABMat) 

Dumbbell 50/35

Toes to Bar

Pull Up

Chest to Bar Pull Up

Scaled: 

Burpee To Plate 

Dumbbell 35/25

Hanging Knee Raises 

Ring Row

WORKOUT DESCRIPTION

Athletes will start standing on their starting mat.  At 3-2-1 Go!  Athletes will begin the prescribed movements, per their division, starting with 20 Dumbbell Snatch, 15 Handstand Push Ups, 20 Dumbbell Hang Squat Cleans, 15 Toes to Bar, 20 Single Arm Dumbbell Thrusters, 15 Chest to Bar Pull Ups, 20 Single Arm Dumbbell Devils Press then 15 Bar Muscle Ups. Once complete, athletes will start back at the top and continue to repeat the movements until the 12 minute cap is met. Score is total reps completed within the 12 Minute Cap. 

MOVEMENT STANDARDS

In all dumbbell movements the non-lifting hand and arm may not be in contact with the body during the repetition. 

Dumbbell Snatch-  During the DB Snatch, the movement starts with both heads of the DB touching the ground.  The athlete will then lift the DB directly overhead in one motion to the fully locked out position.  The athlete’s knees, and hips fully extended with the arm / dumbbell directly in line with the body.  The athlete may change hands at the top of the rep (overhead), on the way down, or at the bottom.  Dropping the dumbbells from overhead will result in a :10 penalty.  

Burpee To Plate- The athlete must start in a standing position.  At the bottom of the burpee the athlete’s chest and thighs must make contact with the ground.  The athlete may step up or jump up from the bottom of the burpee.  The rep is complete when the athlete jumps on the plate with knees and hips fully extended at the top. 

Handstand Push Up- Athletes begin with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. Only the heels may touch the wall at the start and finish of each rep. At the bottom, the head must make contact with the AbMat. The rep is credited upon return to the starting position. Kipping is allowed.  

Dumbbell Hang Squat Clean- Dumbbell must stay at or above the knee to begin the lift. Athletes must receive the dumbbell in a squat below parallel, meaning hip crease passing below the top of the knee.  The rep is complete when the athlete stands all the way back up with knees and hips fully extended, dumbbell in the front rack, showing control of weight. 

Toes to 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.

Hanging Knee Raises- Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.  Knees must break hip height on every rep.   

Single Arm Dumbbell Thrusters- The crease of the hips must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed but not required when the dumbbell is taken from the floor. The rep is credited when the athlete’s hips, knees, and arms are fully extended and the dumbbell is directly over, or slightly behind, the middle of the body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.  

Pull Ups- The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete’s chin rises above the bar.  

Chest to Bar Pull Ups- The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.

Ring Row- The rep begins with the athlete’s elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athlete pulls until the chest touches the rings. Kipping is permitted. 

Single Arm Devils Press- Chest touches the ground at bottom of burpee beside the dumbbell. Dumbbell must move in continuous motion overhead. No clean and jerk. Rep is complete when the dumbell is overhead with elbows, hips, and knees locked out and over the center plane of the body. 

Bar Muscle Ups- 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 RIG

Presented By:

AMRAP  12 minutes  

20 Synchronized Single Dumbbell Snatches

30 Handstand Push Ups

20 Synchronized Single Dumbbell Hang Squat Clean 

30 Toes to Bar (One athlete working at a time, split however.)

20 Synchronized Single Arm Dumbbell Thrusters

30 Chest to Bar Pull Ups (One athlete working at a time, split however.)

20 Synchronized Single Arm Dumbbell Devils Press

30 Bar Muscle Ups

Score is total reps completed within the 12 Minute Cap.

DIVISION STANDARDS

Adult/Youth Team (8-10):

Burpee to Plate 

Dumbbell (Adult Weight) 35/25 (Youth Weight same for M/F) 10/10

Sit Ups (Sub for toes to bar)

Ring Row (Sub for Pull Ups)

Adult/Youth Team (11-13):

Burpee to Plate 

Dumbbell (Adult Weight) 35/25 (Youth Weight) 20/15

Hanging Knee Raises (Sub for toes to bar)

Ring Row (Sub for Pull Ups)

Adult/Youth Team (14-17):

Burpee to Plate

Dumbbell (Adult Weight) 35/25 (Youth Weight) 25/20

Toes To Bar

Pull Ups

WORKOUT DESCRIPTION 

Athletes will start standing on their starting mat.  At 3-2-1 Go!  Athletes will begin the prescribed movements, per their division, starting with 20 Synchronized Dumbbell Snatch, 30 Burpee to Plate, 20 Synchronized Dumbbell Hang Squat Cleans, 30 Toes to Bar, 20 Synchronized Single Arm Dumbbell Thrusters, 30 Pull Ups, 20 Synchronized Single Arm Dumbbell Devils Press then 30 Pull Ups. Athletes may split up the work for gymnastics movements as they see fit. Once complete, athletes will start back at the top and continue to repeat the movements until the 12 minute cap is met. Score is total reps completed within the 12 Minute Cap. 

MOVEMENT STANDARDS

In all dumbbell movements the non-lifting hand and arm may not be in contact with the body during the repetition. 

Synchronized Dumbbell Snatch-  During the DB Snatch, the movement starts with BOTH heads of the DB touching the ground. Then both athletes will then lift the DB directly overhead in one motion to meeting the fully locked out position at the same time.  The athlete’s knees, and hips fully extended with the arm / dumbbell directly in line with the body.  The athlete may change hands at the top of the rep (overhead), on the way down, or at the bottom. Dropping the dumbbells from overhead will result in a :10 penalty.  

Burpee To Plate- The athlete must start in a standing position.  At the bottom of the burpee the athlete’s chest and thighs must make contact with the ground.  The athlete may step up or jump up from the bottom of the burpee.  The rep is complete when the athlete jumps on the plate with knees and hips fully extended at the top. 

Synchronized Dumbbell Hang Squat Clean- Dumbbell must stay at or above the knee to begin the lift. BOTH athletes must receive the dumbbell in a squat below parallel, meaning hip crease passing below the top of the knee, at the same time.  The rep is credited when both the athlete’s hips, knees, and arms are fully extended and the dumbbell is in the front rack position at the same time. 

Toes to 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.

Hanging Knee Raises- Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.  Knees must break hip height on every rep.   

Sit Ups- The athlete must begin with the back in contact with the floor, and hands touching the floor above the head.  The rep is credited when the shoulders pass in front of the hips at the top.    

Synchronized Single Arm Dumbbell Thrusters- The thruster attempt begins with the dumbbell on the ground.  The crease of both teammates' hips must clearly pass below the top of the knees in the bottom position at the same time. A full squat clean into the thruster is allowed but not required when the dumbbell is taken from the floor. The rep is credited when both the athlete’s hips, knees, and arms are fully extended and the dumbbell is directly over, or slightly behind, the middle of the body at the same time. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

Pull Ups- The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete’s chin rises above the bar.  

Ring Row- The rep begins with the athlete’s elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athlete pulls until the chest touches the rings. Kipping is permitted. 

Synchronized Single Arm Dumbbell Devils Press- Both athletes must have chest touch the ground at bottom of burpee beside the dumbbell at the same time. Dumbbell must move in continuous motion overhead. No clean and jerk. Rep is complete when both athletes have their dumbbell overhead with elbows, hips, and knees locked out and over the center plane of the body.