Summer HEAT Team Throwdown

RX

3 Synchronize Round For Time:

25 Wall Balls 14/20

20 Single DB Hang Pwr Clean S2OH 35/50

15 Single Bar Dual Deadlift 300/400

Imediately after, 100 DUs 

(split DUs as desired)

Intermediate 12/20WB, 25/40DB, 225/350DL, 50DUs

Testing team work, all 3 rounds must be completed in a synchronized pattern. Reps will be valid when both WBs make contact with target at the same time. The single DB hang pwr clean S2OH reps will count when both DBs are directly overhead in a lock-out of the elbow and full extension of the knees and hips, may swith arms as desired. Dual DL, both athletes must finish their extension at the top of the deadlift, with full extension of the knees and hips with shoulders behind the bar. DUs, will begin immediately after the 3 rounds, only one partner may work at a time, but can switch as many times as necessary to complete the jump rope reps. Both athletes must participate in the DUs. A minimum of one rep is required from teammate. 

TIME CAP:15min

12min to complete:

1RM Snatch + 1RM Clean S2OH 

Testing strength,Teams will have 12mins to complete a rep max on 1 snatch and 1 clean shoulder to over-head (press/push press/push jerk/split jerk) No behind the neck press allowed. Both lifts start from the ground to power OR squat. Rep is completed when athlete finishes the lift in a full body extension with bar clearly over head. Both teammates must complete a minimum of 1 lift on each movement. Lift as many times as desired within the time allowed. Only one bar per team. Teams will start with an empty barbell. A mixture of Kilos and pounds may be used in this event. Barbell must be off the ground before time expires in order for last attempt to count.  A 10min warm will be given to all teams prior to start.  Score: Final lift total between both. The Sinclair method will be used for leaderboard.

STANDARDS APPLY TO ALL DIVISIONS

TEAM WILL LIFT AT THEIR OWN CAPACITY

RX

EVENT #3

FOR TIME:

10 BAR FACING BURPEES 

10 THRUSTERS 95/135

Intermediate 75/105

Testing speed and power, each teammate must complete one set of 10 bar facing burpees and 10 thrusters, run pass finish line an tag partner to switch, partner repeats. The WOD is completed when last partner runs pass the finish line. Only one works at a time. Standby partner must be behind finish line. Burpee; Chest must touch the ground in order for rep to count. Extension not required on burpee. Can come up any way desired. Both feet must be off the ground when jumping over the bar. Tripping on bar will call for no rep. Athlete must be FULLY facing the bar and NOT in an angle. Thruster; squat to parallel, the rep is counted when  knees and hips are fully extended with bar clearly overhead. 

Score:time

NOTE: Only top teams will move on to EVENT #4. Top teams will be determined once event sign up closes. 

800/1000Meters Ski

100Meters tank push/pull simultaneously burpee broad jumps

80/100 cals on bike

Intermediate:600/800 m-ski, 100meter tank push pull+ BBJ,   Bike 60/80

Testing endurance: Zone#1 On their own skierg, each athlete must complete required meters in order to move on to the next zone. Zone#2 One pushes/pull tank while the other does burpee broad jumps. They may switch every 50ft. and switch as often as needed. Both are working simultneously during this zone. Both must reach the 50ft mark to continue, one cannot move ahead of the other. A total of 7x50ft must be completed in order to move on to next zone. The FRONT wheel of the tank must pass the floor tape mark, must push/pull using handles; burpee must be chest to floor, full extension not required, hands must be placed in front of feet no more than a foot forward, jump as broadly as needed.  Zone#3 cals on bike. Switch as many times necessary to complete cals on same bike. Run to start/finish line, both teamates must be pass the line to complete WOD.