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14 Minute Time Cap

Score = For Time

(200 Points)

 

Teammates: All three team members are required for WOD 3.

Scoring: This is a for-time workout. Time will be called when the final rep of the chipper has been completed AND the sandbag has returned from the carry.

Division of Labor: The chipper reps may be divided in any fashion. There is no minimum or maximum amount of work for each teammate. The sandbag carry may be performed by any teammate in any order. The same team mate may carry the bag for multiple trips in a row.

Format: At the call of 3-2-1 Go, one athlete begins an 80m Sandbag carry, one athlete begins performing reps in the chipper, and one athlete is resting.  

Movement Standards:

Kettlebell Swings: Each rep will begin with kettlebell below the athletes waist line. A good rep will consist of the kettlebell being driven to overhead and finish with the athlete’s elbows locked out and arms stacked vertically over the shoulders. The bottom of the kettlebell DOES NOT have to face upwards.

Handstand Push Ups:

Set up: Each station will be provided with two 25# plates and an abmat. These will be placed inside of a 3’x2’ box on the floor. The athletes may rearrange their plates and mat so long as they remain inside the box.

Movement Standards: Each rep will begin with the athlete in a full lockout position, elbows extended with heels against the wall. A good rep will consist of the athlete lowering their head until making contact with the mat and then driving themselves back into full lockout of the elbows with heels against the wall.

Chest to Bar Pull Ups: Each rep will begin with the athlete hanging from the pull up bar. A successful rep will consist of the athlete’s heels traveling through the vertical plane of the rig upright and the athlete’s chest making clear contact with the pull up bar.

Wall Balls: Each rep begins with the athlete standing tall holding the wall ball in a front rack position, descending to a hip crease below knee squat, and then driving the wall ball to the target height specified by their division. The wall ball must make clear contact with the target. Team mates may not stand side by side below the target and alternate reps.

Chin Over Bar Pull Ups: Each rep will begin with the athlete hanging from the pull up bar. A successful rep will consist of the athlete’s heels traveling through the vertical plane of the rig upright and the athlete’s chin clearly breaking the horizontal plane of the pull up bar.

Hand-Release Push Ups: Each rep will begin from the plank position. The athlete will lower their chest to the deck, completely lift their hands from contact with the ground, replace their hands, and drive themselves into full lockout of the elbows.

3-PERSON TEAM COMPETITION

$300 PER TEAM ($265 EARLY-BIRD)

  • Individual, 2-Person, & 3-Person Workouts For Each Team to Strategize
  • 6 Total Workouts Throughout the Day