Open Division WOD: For Time: 100 Double Unders 60 Wall Ball (20#/14#) 40 Dumbbell Push Press (40#/30#) 20 Kettle Bell Swings (24kg/16kg) 10 Sandbag ground to shoulder (100#/75#)* 100 Double Unders Standards Double Unders: Rope must make pass under the feet twice in one jump.  The rope must spin forward and only successful jumps count, not attempts. Wall Ball:  The medicine ball must be taken from the bottom of the squat, hip crease below the knee, and thrown to the 10 foot target.  The center of the ball must hit the target height.  If the ball hits below the target height, the rep does not count. Dumbbell Push Press: Each rep begins with the dumbbells at the shoulders and finishes with the dumbbells in the full, locked out position with the arms in line with the ears.  The elbows, shoulders, hips, and knees should be extended to finish the rep.   KB Swing: At the top of the swing, the KB must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. Sandbag ground to shoulder: The sandbag must start on the ground and finish with part of the sandbag at shoulder height and the bag going past the shoulder.  The sandbag will return to the ground for a full rep.   *If a gym does not have access to sandbags, they may substitute barbell cleans using 135# for men and 100# for women.

Open Division WOD:

For Time:

100 Double Unders
60 Wall Ball (20#/14#)
40 Dumbbell Push Press (40#/30#)
20 Kettle Bell Swings (24kg/16kg)
10 Sandbag ground to shoulder (100#/75#)*
100 Double Unders

Standards

Double Unders: Rope must make pass under the feet twice in one jump.  The rope must spin forward and only successful jumps count, not attempts.
Wall Ball:  The medicine ball must be taken from the bottom of the squat, hip crease below the knee, and thrown to the 10 foot target.  The center of the ball must hit the target height.  If the ball hits below the target height, the rep does not count.
Dumbbell Push Press: Each rep begins with the dumbbells at the shoulders and finishes with the dumbbells in the full, locked out position with the arms in line with the ears.  The elbows, shoulders, hips, and knees should be extended to finish the rep.  
KB Swing: At the top of the swing, the KB must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.
Sandbag ground to shoulder: The sandbag must start on the ground and finish with part of the sandbag at shoulder height and the bag going past the shoulder.  The sandbag will return to the ground for a full rep.  
*If a gym does not have access to sandbags, they may substitute barbell cleans using 135# for men and 100# for women.

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