SUN WOD #7c – FINAL Phase 3 (TOP 4)

BEASTS: 10 Log G2OH, low bar prowler push, 100 DUs, yolk walk, 10 wall clears, yolk walk, 100 DUs, high bar prowler push
Athlete will start behind their log facing spectators, hands can not be touching the log. On the go signal, athlete completes 10 log ground to overheads. Once complete, the athlete does low bar prowler push to the rig (approx 50 ft). Once at the rig the athlete will complete 100 double-unders. Athlete will then pick up the yolk and walk it to the end of the arena (approx 50 ft). Once there, athletes will complete 10 wall clears (over to one side, then back = 1). Once complete they will work their way back to the start. Walk the Yolk back to the rig, do another 100 DUs, then finish with a high-bar prowler push to the finish. Clock stops when the prowler is completely behind the line.
SCORING: for time. 10 min time cap. (one second added for each rep not completed.)
WEIGHTS: females – log-105#/prowler-180/Yolk-200, males – log-185#/prowler-270/Yolk-280

BRUTES:10 Log G2OH, low bar prowler push, 100 DUs, yolk walk, 10 wall clears, yolk walk, 100 DUs, high bar prowler push
Athletes will start behind their log facing spectators, hands can not be touching the log. On the go signal, athletes complete 10 total log ground to overheads, with only one athlete working at a time. Then athletes move on, and do a low bar prowler push to the rig (approx 50 ft). They can work together or one at a time, they just have to get it there. Once at the rig the athletes will complete 100 double-unders total, with only one athlete working at a time. Athletes will then pick up the yolk and walk it to the end of the arena (approx 50 ft). They can work together or one at a time, they just have to get it there. Once there, athletes will complete 10 alternating wall clears (One athlete goes over the wall and back, then tags partner who is standing on a 45# plate = 1). Once complete they will work their way back to the start. Walk the Yolk back to the rig, do another 100 DUs, then finish with a high-bar prowler push to the finish. Clock stops when the prowler is completely behind the line.
SCORING: for time. 10 min time cap. (one second added for each rep not completed.)
WEIGHTS: females – log-65#/prowler-180/Yolk-200, males – log-115#/prowler-270/Yolk-280

STANDARDS:

LOG GROUND TO OVERHEAD: Log starts on ground. For a completed rep bar must come overhead under control with feet together and full lock out of knees, hips, shoulders and elbows. In teams, only one athlete working at a time.

PROWLER PUSH: Athletes must stay within their lane and prowler need not be turned around. Athletes will start with the low bars for the first length, and then use the high bars for the length to finish. Full prowler must completely pass the line to complete this section of the workout.

DOUBLE-UNDERS: Skipping rope must pass under the feet twice in one jump. Only one athlete can be working at a time in teams.

YOLK WALK: Yolk must leave the ground to be moved – can not drag. Athletes must stay in their lane and yolk need not be turned around. Athlete will be “fitted” to their yolk (height adjusted) before the workout begins. Full yolk must completely pass the line to complete this section of the workout.

WALL CLEAR: The athlete gets over the wall however they wish, has to touch both feet on the other side at the same time, then get back to the side they started on with both feet touching – that equals 1 rep. BRUTES – Athlete 1 does one wall clear, while the athlete 2 is standing on a 45# plate. Athlete 1 must come tag athlete 2 before athlete 2 can complete their wall clear. They keep alternating 1 at a time until they are completed the required reps. They may NOT help each other get over the wall.

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