“HOT WHEELS” Is for total time. At go, each athlete will carry a plate 300m then load a sled with the plates then complete a 400 M SLED DRAG. Two athletes pulling the sled at the same time while the third is resting along side.
Athletes loads for the carry is RX=45LBS PLATE per person / BAM=35LBS PLATE per
SLED will be loaded with the carried weights. Two girls will be dragging the sled at the same time with the 3rd girl running along. To switch girls, the sled must come to a stop to switch girls.
10 MINUTE CAP
WOD 2. “TOUR DE FRANCE” Nine minute AMRAP for 2 scores (Movements: BIKE FOR CAL; BOX JUMP OVERS; TTB; DUMBELL SNATCHES)
At go, each team will have 9 minutes to accumulate as many calories on a single bike as they can. (score 2A). During the first 3 minutes of the 9 minutes they will perform AMRAP of box jump overs as they can. The second 3 minutes of the 9 will be AMRAP of TTB. The final 3 minutes of the 9 is AMRAP of alternating arm dumbbell snatches. SCORE 2B WILL BE TOTAL COMBINE REPS OF THE BOX JUMP OVERS + TTB + DUMBELL SNATCHES.
Teams can switch people at any time they wish as many times as they want and there is no minimum work requirements.
Bike will be set for 9 minutes and count down for calories.
Box jump overs will be on a 20 in box. RX will perform box jumps. BAM can perform step ups. Both division can step off the box but both feet must contact the top of the box on each rep.
RX will perform standard TTB; BAM will perform knee raises where quads break parallel and heels must break the vertical plane of the bar on each rep.
Alternating arm dumbbell snatches; RX 35 lbs and BAM will use 25 lbs. Both heads start (touch the ground) after full extension overhead, athletes may switch anywhere… overhead; eye level; on the ground…)
THREE THRUSTER LADDER (with tie break)! START THE LADDER AT 75 FOR THE RX DIV AND 55 POUNDS FOR THE BAM DIVISION. POUNDS WILL INCREASE 10 POUNDS FOR 10 BARS FINISHING AT 165 FOR THE RX ATHLETES AND 145 POUNDS FOR NOVICE. A NEW ATHLETE WILL START EVERY MINUTE. Each athlete will have :45 seconds to accomplish 3 thrusters (and or the tie break) with a :15 second transition between bars.
The first thruster can be a cluster followed by two more true thrusters. If an athlete drops the bar during their 3 reps they must start over and complete 3 reps before the :45 seconds is up or start the tie break. These are true thrusters; once the hips and knees open at the top there can be no rebend (as in a push jerk) the bar must be pressed out!
There is a tie break which will be number of power cleans / deadlifts (for BAM) from the ground on your failed weight; OR on the next bar if you know you’re not going to accomplish that weight**. For instance: if you fail on your second rep at 135 you can immediately start the power cleans/deadlifts and if you get 7 reps before the :45 seconds are up then your score would be 125 pounds completed and tie break of 7.
** You may complete :45 seconds of power cleans if you choose to not attempt that weight.
*** BAM division will perform deadlifts for their tie break.
WOD 4: “DueGenti” Two rounds for time: 2 athletes will work together for this whole workout! Athletes can switch whenever they want to and as many times as they want to. The 2 rounds will consist of:
RX= 20 TANDEM BARFEES – 25 TANDEM DEADLIFTS (265 LBS) – 30 TANDEM WBS. (14 LBS TO 9FT)
BAM = 15 TANDEM BARFEES – 20 TANDEM DEADLIFTS (215 LBS) – 25 TANDEM WBS. (10 LBS TO 9FT)
Tandem barfees are completed on opposite sides of the bar; athletes drop to the ground and must touch hands under the bar then pop up and RX must 2 foot jump and land over the bar, BAM may step over the bar. Then drop and complete the hand touch for the next rep. Athletes do not need to jump or step in unison, ONLY hand touch under the bar each rep.
Tandem Deadlits are complete with 2 athletes on the same side of the bar standing next to each other inside the plates. Athletes will complete standard deadlifts on the same bar at the same time. No lifting outside the plates.
Tandem WBS; will be completed with athletes standing next to each other and throwing a single ball to the target and the other person who is next to them, continually throwing the ball back and forth.
NO REPS ON THE WBS MEANS THE BALL MUST BE HANDED BACK TO THE PERSON WHO TOOK THE NO REP BEFORE THE OTHER PERSON CAN COMPLETE A GOOD REP!
WE CAN RUN UP TO 8 TEAMS PER HEAT