Summer Ruckus

For Time:

30 Cal Bike

200ft Sandbag Carry 150/100

30 Cal Bike

Scaled = 100/75

Athlete can get this wod done anytime between 9am and 1pm. If the athlete fails to complete the wod within that time frame - they will get a 0 for the event. 

Athlete will begin behind the bike - the judge will ensure the monitor is on. 

Athletes will complete 30 calories. The Athlete must stay on the bike until all 30 calories are completed. From there the athlete will pick up the sandbag and carry it anyway 100ft out and back for a total of 200 feet. From there the athlete will complete another 30 calories on the bike. Score is total time to complete all the work. 

Loading

RX: 150/100

Scaled 100/75

Interval 1  00-6:00

10 rds:

3 Clean and jerks

3 burpee over bar

Workout 1A and 1B will both be on seperate intervals of 6:00min each.

On 3.2.1. GO : Atheletes begin from a standing position and will complete 10 rounds of 3 Clean and Jerks and 3 burpees over bar. 

Atheltes MUST show a front rack postion (standing with full ankle/knee/hip extension with elbows past the bar) before going overhead. Any type of OH is ok - Press, Push Press, Push Jerk, Split Jerk.(Atheletes must show full lockout of arms in the OVERHEAD position along with full extension of the ankles/knees/hip) Athletes MUST control the bar down! Judges unless its a safety issue will not touch the barbell. 

Burpee standard is just like the open. Athletes may jump or step back to reach the bottom position.Stepping and/or jumping back to the starting position are both permitted. The athlete MUST clearly jump over the barbell.
Both feet must be off the ground as the athlete passes over the bar. Scaled divisions may step over the bar. Touching the barbell on the jump or step-over is a“no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. If the athlete receives a“norep”for any reason, the entire rep must be repeated.

Atheletes will have 6 min to complete part 1A. All athelets will have 3 min rest after the intial 6 min - then begins interval 1B. 

Loading: 

RX 135/95

Scaled 95/65

Interval 2

10 rds:

3 Snatches 

3 burpee over bar

Workout 1A and 1B will both be on seperate intervals of 6:00min each.

On 3.2.1. GO : Atheletes begin from a standing position and will complete 10 rounds of 3 Snatches and 3 burpees over bar. 

Atheltes MUST begin from the ground. Atheltes will be no repped for bouncing the bar as assitance. (Athletes must show full lockout of arms in the OVERHEAD position along with full extension of the ankles/knees/hip) Athletes MUST control the bar down! Judges unless its a safety issue will not touch the barbell. Muscle/Power/Squat/Split snatch will all be allowed. If using the split - feet must come back to the midline before the rep is completed. 

Burpee standard is just like the open. Athletes may jump or step back to reach the bottom position.Stepping and/or jumping back to the starting position are both permitted. The athlete MUST clearly jump over the barbell.
Both feet must be off the ground as the athlete passes over the bar. Scaled divisions may step over the bar. Touching the barbell on the jump or step-over is a“no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. If the athlete receives a“norep”for any reason, the entire rep must be repeated.

Atheletes will have 6 min to complete part 1B. 

Loading: 

RX 135/95

Scaled 95/65

FOR TIME: with a 7 min cap

100 Double Unders

50 ft HandStand Walk (10ft Unbroken increments)

20 Bar Muscle Ups

50ft Handstand Walk (10ft unbroken Increments)

100 double unders

Scaled=Singles/Bear Crawls/Jumping BMU

Atheltes will begin in a standing position with their jump rope on the ground. Atheltes will then begin completing 100 doubles or 100 singles for scaled. When all 100 jumps are completed, atheltes will begin their 50 foot handstand walk or bear crawl in 10 foot UNBROKEN increments. If the athelete drops before both palms of hands reach the 10' markers - they must go back to the previous marker. Atheltes Must come back to a standing position before they can move onto the next 10 foot increment. Hands and feet must pass the marker for the bear crawl. From there, athletes will complete 20 Bar Muscle Ups or Jumping Bar Muscle Ups for Scaled. From there the athlete will go back down the ladder - to the HSW/BC then to the jumps. Time ends when the 100th jump is completed. 

Bar Muscle Up Standard: 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 rep is credited when:

- the athlete’s arms are fully locked out in the support position above the bar; and

- the athlete’s shoulders are over or slightly in front of the bar.
Only the hands, and no other part of the arm,may touch the bar during the rep.
Removing the hands in the support position is not allowed.
At lockout, only the arms may support the athlete’s weight.

Jumping Bar Muscle Up Standard - Athletes begin on floor or box with knees bent and arms locked out. Athelte will jump until they have acheved full lockout of the arms with the arms supporting the body weight of the athlete. Height assitance will be high enough that allows the atheltes chin from a standing postion be over the bar. 

Squat Clean Pyramid. Time cap 12 min. 

  R1   12 reps @ 165/105    115/85

  R2   10 reps @ 185/125    135/95   4:00m Time cap     

  R3   8 reps   @ 205/145    155/105

  R4   6 reps   @ 225/165    175/115 8:00 min Time cap

  R5   4 reps   @ 245/175    185/125        

  R6   2 reps   @ 265/185    195/135

  R7   1 rep     @ 285/190    205/145

Athletes will all have 1 bar and will move up the ladder - adding weights on their own as they go. 

12 Min time cap. Athletes must complete the first two rounds by the 4 min mark otherwise they cap. Athletes that make it past the first two rounds must finish the next two rounds (3&4) by the 8 min mark, otherwise they cap. Athletes will get credit for the partial round - and the Tie break will be the time they completed their last full round.

The bar must have clips before the lifts can be started. 

A good rep will be counted when the athlete receives the bar below parallel, and stands up with knees/hips fully extended with the bar in the front rack postion (elbows past the bar). 

Scaled athletes may receive in a power position but must front squat the bar to finish the rep.