WOD 4 from TVTruck.ca on Vimeo.
This FINAL workout is for the top 7 teams in each division.
DESCRIPTION: Teams will work in same sex partners to complete 40 AXLE S2OH (while one partner HANGS off bar), 40 alternating BOX JUMPS, 4 trips of PARTNERS CARRIES, and 6/10 BAR MUs, FOR TIME (15 min time cap).
DETAILS:
- All teammates start on red mat. Guys and girls will partner up for this workout and complete the following in their partners: GUYS – 40 AXLE S2OH (while partner is hanging from pull-up bar) then 40 alternating box jumps. Then tag GIRLS – 40 AXLE S2OH (while partner is hanging from pull-up bar) then 40 alternating box jumps. Then tag GUYS – 4 trips of partner carries. Then tag GIRLS – 4 trips of partner carries. Then tag GUYS – 10 total muscles ups, then GIRLS – 6 total bar muscle ups. FOR TIME.
- If workout not completed in the time cap, each rep not completed will add one second to the teams time.
- While one group of partners is going, the other group has to stay on the red mat. They cannot leave red mat until both partners back to red mat. Time stops when all team mates back at the red mat.
- AXEL S2OH: One partner must be hanging off of the bar for partners S2OH reps to count. Once partner with axle drops or re-racks the bar, they must change spots and one axle S2OH must be completed before they change back. Each athlete must complete at least one AXLE S2OH, but one partners can do more than the other.
- BOX JUMPS: partners must alternate and each partner has to do the same amount of work/reps
- PARTNER CARRIES: partners must alternate each trip (2 gym lengths) and each partner has to do the same amount of work/reps.
- MUs: BRUTES will do C2B PLUs instead of BAR MUs. Each athlete must complete at least one rep, but one partners can do more than the other.
SCALINGS:
BEASTS: AXEL – 95# females, 135# males, BOX JUMPS – 24”, PARTNER CARRY, BAR MUs – 6 females, 10 males
BRUTES: AXEL – 75# females, 115# males, BOX JUMPS – 18”, PARTNER CARRY, C2B PLUs – 6 females, 10 males
MOVEMENT STANDARDS:
HANG: Must be hanging off bar and feet must not be touching the ground.
AXEL S2OH (shoulder-to-overhead): Athletes will take bar our of rack, in front rack position, then must get bar to overhead with full lock out (elbows, shoulders, hips, knees in one straight line) and feet parallel. They can do that however they want – press, push press, push jerk, split jerk. Each athlete must complete at least one rep.
BOX JUMPS: Athletes must do a 2 footed take off (no step ups) and land with both feet fully on the box and hips and knees at full extension at the top while still on the box. Only one partner may be on the box at a time, but you do not have to wait for them to come back to the floor before you take off. You must alternate each rep between the partners.
PARTNER CARRY: Partners must carry each other, however they want, from the red mat, across to the rig to touch their axle and back to red mat (that equals 1 trip). Then they must switch and repeat this, each partner doing 2 total trips. Rest can be taken at any point of time during the trips, but only switch may be done on the red mat.
BAR MU: Athlete must start with full extension of the elbow at the bottom hanging off bar without feet touching the ground, and finish will full extension of the elbow on top of the bar – they can get there however they wish. Each athlete must complete at least one rep, but one partner can do more than the other.
C2B PLU: Athlete must start with full extension of the elbow at the bottom hanging off bar without feet touching the ground, and chest (anything below clavicle, but shoulders do not count) must make contact with the bar at the top. Each athlete must complete at least one rep, but one partner can do more than the other.
