Battle At Bomber Mountain

Rx 3-3-3-4 Final

AMRAP 3-3-3-4

*Rest 1min btw

2 Rope Climbs

15 GHDs

5/4 Wall Walks

*Max Thrusters 135/95

*Complete 50 Thrusters to finish

Flow: At the beginning of the wod, the athlete must start near their rope, but may not touch the rope. At 3…2…1…GO, athletes will perform 2 Rope Climbs. After the 2 Rope Climbs, the athlete will go to their GHD and perform 15 GHDs. After the 15 GHDs the athletes will then perform their Wall Walks. Men will perform 5, women will perform 4. In the remaining three minutes, athletes will do max barbell thrusters until the end on the three minute amrap. Athletes will have a mandated 1min rest and repeat these movements until they reach 50 barbell thrusters. The score will be total time to complete 50 thrusters.

Standards:

Rope Climbs: The athletes will start with their feet on the ground. The athlete may jump on the rope. Any style of climbing is permitted. The rep is credited when the athlete clearly touches the designated mark. There is no requirement of the descent of the climbs

GHD: Each rep begins and ends with the athlete seated at the top of the GHD with the hands touching the foot pads. Make athletes must touch to the designated riser. Distance from the top seat will be 40in from the floor and women will be 37in. The rep is credited when the hands touch the foot pads

Wall Walk: The intermediate athlete will have a taped line 55” for women and 60” for the men from the wall. The athlete will start with their hands, chest, thighs, and feet touching the ground with the hands touching the tape.Both feet then must be on the wall before moving the hands.  The athlete will wall walk until both hands are touching the taped line closest to the wall. On the descent, the feet will remain on the wall until both fingertips touch the taped line. The rep is credited when the athlete returns to the starting position with their hands in front of the taped line and the chest, thighs, and feet are on the ground. 

Thruster: Each set of the thrusters will begin with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knee in the bottom position. A full squat clean is allowed when the bar is taken from the floor. The rep is credited when the hips, knees, and arms are fully extended at the top and the barbell must be 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. If the barbell is dropped from overhead, it must style on the ground before the athlete picks it up for the next repetition. 

Workout Event #3

“Bulldog”

For Time:

20/16 Cal Ski

20/16 Cal Assault Bike

20/16 Cal Row

Athletes will begin behind the line at the starting line. At the start of 3..2..1.. Go. Athletes will advance to the Ski Erg and begin their respective calories on the machine. Once complete, the athlete will then move to the assault bike and complete their respective calories. After the calories are completed on the bike, the athletes will then move to the rowing machine to complete their final machine. The score will be the total time to complete. There is a five minute timecap. If athletes do not complete the allotted calories within the time cap, then total calories completed will be your score.

After the five minute mark, there is a three minute rest before Part B.

Machine Standards: Before advacing each machine, athletes must stay on each machine until each read the appropriate calories. Athletes may not leave any machine early and have the machine roll over the calories.

Event #4

"Bulldog"

For Heaviest Load

Power Clean + Hang Squat Clean + Squat Clean

Event #4 Standards and Flow

Flow: 

At the 8:00 mark on the clock, athletes will have 10min to complete a heavy complex of one power clean followed by one squat clean followed by one hang squat clean. The athletes may pre-load the bar during the three minute rest period. The tie break will be your score from event Part A.

Standards:

The complex: For the first part of the complex, the athlete MUST receive the bar above parallel for the first rep to count. They must be fully extended at the knees and hips as well as showing complete control with the bar supported in the front-rack position. Once the rep is credited, then the athlete may attempt the hang squat clean. The hang squat clean begins when the bar is lowered from the front rack position. The bar may not pass the knees and must follow the same standards as the squat when it comes to squatting below parallel and show full lockout and control.  The athlete may receive the barbell above parallel if needed as so long as the athlete squats with the barbell before reaching full extension of the knees and hips and support in the front rack position. In other words, a power clean + a front squat is not permetted. The hip crease must be below the knees before coming into full extension of the knees and show control with the bar supported in the front-rack position. Finally the athlete will perform a final squat clean. After the hang squat clean is credited, then the athlete must touch the ground briefly, no bouncing, and clean again in the form of the squat clean. They must be fully extended at the knees and hips as well as showing complete control with the bar supported in the front-rack position.If the knees touch the ground during the complex, it is no longer credited and the athlete must start over the complex. Every attempt of the complex must be unbroken, athletes are not allowed to drop the bar until the final squat clean is completed and credited by the judge in order to count the load. Athletes will be responsible for adding and shedding their own weight and must have the proper loading and collars on before the next attempt. If the athlete begins their complex before the 18:00, they are still allowed to continue the complex until the end. Weightlifting/powerlifting straps and gymnastic straps are not permitted in this workout.

Workout Event #2

"Double 08"

AMRAP 20

40 Double Unders

20 Wall Ball Shots 20#/14#

30 Double Unders

15 Chest-to-Bar Pullups

20 Double Unders

10 Burpee Get Overs 48”/40”

10 Double Unders

5 Deadlifts 275#/185#

Flow: At the start of the workout, athletes will be behind a taped line underneath the pullup bar. After 3..2..1..Go, athletes will go to the designated jump rope area where they will begin with 40 reps of Double Unders. After the 40, athletes will then perform 20 reps of wall balls. Once the 20 reps are completed, athletes will return to the designated area where they will perform 30 double unders. Afterwards, they will then go to the pull-up bar and perform 15 chest-to-bar pullups. After the 15 reps are completed, athletes will return to the designated area and perform 20 reps of double unders. Athletes will then perform 10 burpee box get overs. Once the 10 burpee box get overs are completed, athletes will return to the designated area and perform 10 or 15 reps of double unders or single unders. After the reps are completed athletes will need to go behind a second taped line away from the rig where they will perform 5 reps of deadlifts. They will repeat this sequence for 20min. The score for athletes will be total rounds and reps completed in the 20min time frame. A time will be recorded at the end of every completed round and this will be served as a tie breaker if necessary.

Standards:

Double Unders: The athlete will begin their reps once both feet are inside the designated box. The rope must pass underneath the feet two times for every jump. The jump rope must pass forward for the reps to count. Successful jumps are counted, not attempts. If the athlete's feet fall outside the designated area, the reps will not count. The designated area is to insure a fair layout for every athlete, and more importantly, everyone's safety. 

Wall Ball: At the start of the rep, the wall ball must be in the support position in front of the body. The athlete must then squat until the hip crease is below the knee before the actual shot of the wall ball. Athletes are allowed to perform a med ball squat clean as long as the wall ball is on the ground before the movement. The rep will be credited when the center of the ball hits the target or is above the specified height. If the hip crease does not go below the knees or if the ball does not reach the required height, it will be considered a no rep. If the ball drops to the ground at any time before the required 20 reps, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Chest to Bar Pull-Ups: At the start of the rep, the athlete must start with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Any style of pull-up is permitted as long as the other requirements are met including kipping or strict. Grips are allowed but the pull-up bars WILL NOT be taped.

Burpee Box Get Overs: There will be a taped line laid perpendicular to the boxes like previous Open standards. The start of the rep will begin when the athlete faces the box while touching their chest and thighs to the ground. At the bottom of the burpee, the center of the athlete's chest must be on the, and the fee and hands must be straddling the line. The rep will be credited when the athlete lands on the ground on the opposite side of the box. Both hands have to be touching at the top of the box, and at least one knee or foot must come in contact as well. 

Deadlift: The barbell must start on the ground and the athlete's hands must be outside of the knees at the bottom position of the deadlift. Sumo deadlifts are not allowed. The rep will be credited when the athlete's knees and hips reach full extension and the head and shoulder are behind the bar at the top of the movement. The athlete is not allowed to “bounce” the weight or in other words, should lose the extension of the arms at any moment during the rep.

Workout Event #1:

“Popeye”

For Time:

20-15-10

DB Snatches

Toes-to Bar

Flow:

At the start of the workout, athletes will start behind the designated taped line underneath the pull up bar. At the start of 3..2..1..Go, athletes will then go to the designated area where they will complete 20 Dumbbell Snatches. After 20 DB Snatches will then return to the pull-up bar and complete 20 toes-to-bar. After 20 TTB are completed the athlete will return to the dumbbell and complete 15 DB snatches. After the 15 DB snatches the athlete will return to the pull-up bar and complete 15 TTB. After the 15 TTB the athlete will return to the dumbbell to complete 10 DB snatches. When 10 DB snatches are complete, the athlete will return to the pull-up bar for the last time and complete 10 TTB. Your score will be total time completed. There will be a 7min time cap for this WOD. Every rep that is not scored will add 3s to your time.

Standards:

Dumbbell Snatch: The movement will begin with both heads of the dumbbell on the floor. The athlete will then snatch the dumbbell in one motion over head. Clean and Jerks are not allowed.  The rep is credited and completed when the arms, hips, and knees are fully extended and the dumbbell is clearly over the athlete’s body. The athlete must alternate hands for each rep in order for it to count. If there is no rep given by the judge, the athlete must repeat the same arm until it is clear to move onto the next. The athlete’s non lifting hand or arm MAY NOT make contact with the legs or other parts of the body. The standard weight for men is #50 and women is #35

Toes-to-Bar: The movement will begin when the athlete is hanging on the pullup bar with their arms extended. The heels must go clearly behind the pullup bar and then the rep is credited when both feet come in contact with the pullup bar. Any type of grip is allowed, overhand, underhand, or mixed.