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WEEK 1:

WOD 2


** SCORES DUE @ 8P ET August 26th, 2019 **

PRESCRIBED (Qualifying divisions)

16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups

FLOW & EQUIPMENT


FLOW

Prior to the start of the clock, the athlete will stage their dumbbells and pull-up bar.

At the start of the ascending clock, the athlete will begin with 40 alternating dumbbell snatches. The dumbbell must alternate hands every successful repetition.

In the case an athlete is given a no-rep on a particular arm, they must reperform the repetition on that arm prior to continuing. Once the athlete completes 40 alternating dumbbell snatches, they will proceed to the pull-up rig to perform 40 pull-ups or jumping pull-ups.

After the 40 pull-ups are complete, the athlete will return to the dumbbells for 30 dumbbell burpees.

When the 30 dumbbell burpees are finished, the athlete may head back to the rig to complete 30 chest-to-bar pull-ups (or ring rows for alternate.)

Upon completion, the athlete will begin the 20 devil presses.

Once the devil presses are complete the athlete may begin their 20 bar muscle-ups (or 20 pull-ups for alternate.)

If the athlete completes their 20 bar muscle-up or pull-up repetition within the 16-minute window, they will start at the top of the AMRAP with 40 alternating dumbbell snatches. If time still remains upon completion, the athlete will continue back to the rig, and continue through the work until the 16 minute time-cap has elapsed.

EQUIPMENT

Pair of Dumbbells, Pull-up Bar

If performing in kilograms: 50lb = 22.5kg, 35lb = 15kg, 20lb = 10kg

MOVEMENT STANDARDS


MOVEMENT STANDARDS

Dumbbell Snatch
Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.

From here, the athlete will can jump or step up to their feet, never taking their hands from the dumbbells.

The athlete will then perform a “deadlift” with the dumbbells while they are standing.

The repetition is counted when the athlete stands with their knees and hips fully extended while maintaining control of the dumbbells. The dumbbells cannot be “dropped” from the top of the deadlift at any time. They must be controlled back down to the ground safely.

Pull-up
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chin must break the horizontal plane of the bar.

Dumbell Burpee
Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.

From here, the athlete will jump to their feet, never taking their hands from the dumbbells.

The athlete will then perform a “deadlift” with the dumbbells while they are standing.

The repetition is counted when the athlete stands with their knees and hips fully extended while maintaining control of the dumbbells. The dumbbells cannot be “dropped” from the top of the deadlift at any time. They must be controlled back down to the ground safely.

Chest To Bar Pull-Ups
The chest to bar pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips extended) from a pull-up rig. The athlete then, using any style (kipping, butterfly, strict,) must draw anywhere from their clavicle to their first rib in physical contact with the bar. Each repetition begins with the athlete in a dead-hang, and finishes with the athlete making contact with their chest to the bar.

Devil Press
The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch.

Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.

From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.

Bar Muscle Up
The bar muscle up begins with the athlete at a dead hang on the pull up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the pull up bar.

At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc.

In the locked out position, the hands are the only point of contact helping the athlete stay in support.

Athletes cannot remove their hands from the pull up bar in the position of support.

Athletes may use gymnastics grips or gloves. They may also use tape but cannot use both together. They must choose between tape or hand protection. They cannot be combined.


VIDEO SUBMISSION

Prior to starting, the athlete must state their name and clearly film the barbell and weights to be used so the weight can be identified. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

While video submission is not required until the conclusion of the challenge, we recommend filming all of your completed workouts in preparation for those requested.

Despierta.

es hora.
de ganar.

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