SUN WOD #7a – FINAL Phase 1 (TOP 16)

BEASTS: Axle DL & Bar Burpee Ladder – 8-6-4-2-1.
Athlete will start behind their bar facing spectators, hands can not be touching the bar. On the go signal, athlete completes 8 deadlifts, then 8 bar burpees, then 6 deadlifts, then 6 bar burpees…and continues until they are completed their last single burpee. Clock stops when their feet touch the ground on their last hop over the bar.
SCORING: for time. 5 min time cap. (one second added for each rep not completed.)
WEIGHTS: females – 185#, males – 255#

BRUTES:Axle DL & Bar Burpee Ladder – 8-6-4-2-1.
Athlete 1 will start behind their bar facing spectators, hands can not be touching the bar. On the go signal, athlete completes 8 deadlifts, then 8 bar burpees, then tags athlete 2. Athlete 2 then completes 8 deadlifts, then 8 bar burpees, then tags athlete 1. Athlete 1 then completes 6 deadlifts, then 6 lateral bar burpees, then tags athlete 2… This continues until athlete 2 completes their last single burpee. Clock stops when their feet touch the ground on their last hop over the bar.
SCORING: for time. 7 min time cap. (one second added for each rep not completed.)
WEIGHTS: females – 135#, males – 205#

STANDARDS:

DL: Bar starts on the ground. Athlete must finish with knees and hips locked out and shoulders behind bar.

Bar Burpee: The burpee starts at the bottom, and ends when the athlete is on the other side of the bar. At the bottom of a burpee the chest, thighs, and hands all have to be touching the floor. Then the athlete can jump over the bar in which ever direction they wish, but they must have a 2-footed take off.

WATCH VIDEO

QUESTIONS/CLARIFICATIONS? please email val@synsergystrength.ca. This page will be updated with clarifications as they come.