*Cleans must be touch and go and bar cannot settle on the ground at any time. If you need to regrip you can do so in the hang/ hip. You can utilize Power Cleans or Squat Cleans. *Squats the hip crease must pass below parallel and stand up fully at the top of each rep with ankles/ knees/ hips locked. *You can bring the bar OH anyway you like utilizing a strict press, push press, push jerk, or split jerk. But must be fully locked out and in control for the rep to count. *We will have bella bars for all the ladies.
WOD 2 : Krampus
Rx Partner 1 completes:
OHS 115/ 75 CTB
TAG Partner 2 to complete:
Power Cleans 135/ 95 HSPU *OHS With the barbell overhead the hip crease must pass below parallel and end with ankles/ knees/ hips locked at the top. *Front Squats same as OHS but with the barbell in front rack. *CTB start with arms fully extended and ends with the chest making contact with the bar. *Chin Over bar pull ups start with the arms fully extended and ends with the chin clearly passing over the bar. *Ring Rows start with the arms fully extended and ends with the shoulders making contact with the rings. *HSPU starts/ ends in the top of the handstand with the head clearly hitting the mat provided. (each mat will have a 36" x 24" box that your hands must stay in at all times for reps to count). *DB STOH starts with one head of the db on the shoulders and ends with the arms fully locked out oh. *The score is total time it takes to complete both parts. *1 sec will be added for every rep not competed under the time cap.
*Double Unders the rope must pass under the feet twice for every one jump. One work/ one rests and can split up the work however you need between. You cannot advance to the rower until all 200 reps are completed. *Single Unders the rope will pass once per jump. One works/ one rests and work can be broken however you want. You cannot advance to the rower until all 200 reps are completed. *One Rower per team and calories can be split however you want. You cannot get off the rower until the screen says 50. *The 50 synchro bar facing burpees will be done together. You must both start with your chest on the ground at the same time and end with a 2 foot take off on the jump over the bar. The scaled division can step over the bar. *The synchro Box Jump Overs/ Step up Overs both partners must be on the ground at the same time before the jump starts. *Score is Time it takes to compete. *There will be 1 second added for every rep not completed under the time cap.
WOD 4 : A Nightmare Before Christmas
Rx 10 Minute AMRAP:
Partner? 1 Completes:
5 DB Hang Snatch 50/35 Left 4 DB OH Lunges Alternating Left 5 TTB 5 DB Hang Snatch 50/35 Right 4 DB OH Lunges Alternating Right 5 TTB
Partner 2 Accumulates Bike Calories
*When partner 1 finishes a round you will tag partner 2 and switch
*DB Hang Snatch starts with the DB under the hip and ends with the arm fully locked out OH. *OH Lunges will be done in place and alternating legs. The will start/ end with feet together ankles/ knees/ hips locked out and the knee must clearly touch the floor for each rep. *DB Goblet Squats start/ end with ankles/ knees/ hips fully locked out and the hip must clearly pass below paralell. *TTB the feet must clearly pass behind the rigs uprights and ends when both feet touch the bar. *Knee Raises the feet must clearly pass behind the rigs uprights and ends with both knees clearly above paralell. *There will be ONE bike per team and you must tag off when switching. *Score is total work done reps/ AB Cals.