DOUBLE UNDERS, BURPEES, RUNNING, DEADLIFTS

  • Men’s Rx- 5 Minutes of Max Double Unders with 3 Burpee Penalty for each break
  • Men’s Scaled- 100 Singles, Max Burpees in 5 minutes
  • Women’s Rx- 5 minutes of Max Double Unders with 3 Burpee Penalty for each break
  • Women’s Scaled- 100 Singles, Max Burpees in 5 minutes

In WOD 1, each athlete has five minutes to complete a 5 AMRAP of Max Reps Double Unders. Every time an athlete breaks, the double unders stop until the athlete completes 3 Burpees The clock NEVER stops until 5 minutes are up. Once he or she completes their Burpees, the AMRAP resumes until the 5 minutes are over. The athlete’s score will be the number of Double Unders completed. The clock starts with the Athlete holding the jump rope.

  • For the Burpees, at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

  • For the Double Unders, the rope must clear both feet twice simultaneously in each repetition. If you break or land on the rope, then the last rep doesn’t count, and you must proceed to the 3 burpee penalty before continuing on. If an athlete does a single under at any point it is not counted as a break and they do not incur a 3 Burpee penalty, however if the athlete breaks while doing a single under they do incur a 3 Burpee penalty. Any single unders performed DO NOT count towards the athlete’s total number of double unders.

In Performance WOD 1, each athlete has five minutes to complete 100 Single Unders. With any remaining time, the athlete must complete as many reps as possible of Burpees. The athlete’s score will be number of Burpees completed. The clock starts with the Athlete holding the jump rope.

  • For the Burpees, at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

  • For the Single Unders, the rope must clear both feet once simultaneously in each repetition. If you break by landing on the rope then that rep clearly doesn’t count. If the athlete breaks there is NO burpee penalty,
  • Rest 5 minutes,

then…

WOD 2

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155/105 pounds, 21 reps

post rounds completed to comments.

 

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