WOD #2: "XPO Riot" RX: Part 1: Max Muscle Ups in 4 minutes rest 1 minute Part 2: Max 25m XPO Sled Sprint in 4 minutes rest 1 minute 15 minute Time cap to finish: 100 KB Swings 70/55 80 Box Jumps 30"/24" 60 Toes to Bar 40 Pistols SCORE: Total Time to finish For Part 1 each teammate must attempt a rep....you will line up in the order you want to go on the MU and once you finish your turn the next teammate will go...etc for 4 minutes Muscle ups we will need full elbow extension under the rings and pass through a full ring dip on top of the rings. MUST show complete lockout and control in the dip! Toes can NOT go higher than the rings on the kip! Score: Total Team Reps Part 2: 25m sled sprint in relay fashion for max reps in 4 minutes.....ALL wheels must be on the ground and completely pass the 25m mark before the sled is turned around for the next sprint. Score: Total completed sprints CHIPPER: The 2 male teammates will go first with their judge. One person at a time doing EQUAL WORK....ie 50 kbs each. Once the KBS are finished by the men they will move onto the Box Jumps and the women will immediately start the chipper and their KBS. All movements must have EQUAL WORK (50,40,30,20) KB Swings: arms locked out overhead, the kettlebell must be at 45 degrees or higher. It can NOT be horizontal when overhead or if it flips over backwards that will also be a No Rep. If the kb is dropped that will be a no rep At the bottom of the swing the KB must pass through the legs and be seen behind the legs....can not go from the ground it must be a swing. Box Jumps: Must stand up and show control on the top of the box before coming off. The whole foot does not need to be on the box but we must see control. Step Ups are not allowed. Toes to Bar: Both toes must hit the bar at the same time Heels must pass behind the body on the bottom of the movement Pistols: Full depth and control all the way down and up before putting other foot on the ground Must alternate feet **there will be only ONE assist per team as far as helping another teammate finish reps they are struggling with.
Posted on: Mon, 10 Jun 2013 01:17:44 +0000
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