WOD 1: CHANGE-UP
10 Synchro Single Arm Alternating Devils Press (35lb)
15 Synchro Odd Object Squat (75/50lb)
20 Hanging Movement (Pull-up)
All Athletes will be staged behind the start line. At 3, 2, 1, Go, all three athletes will enter the workout area where the first two athletes will begin performing devils presses in synchro. The other athlete must remain behind the line for repetitions to count. Once 10 devils press have been completed, any two athletes will move to the odd objects and begin squatting in synchro, the third athlete must remain behind the line for repetitions to count. Once all 15 odd object squats have been completed, any two athletes will move to the pull-up bar. One athlete must be hanging while another athlete completes their designated gymnastics movement, and the last athlete must remain behind the line for repetitions to count. The hanging athlete must be on the bar prior to any successful repetitions being performed. If the hanging athlete is not hanging for whatever reason, the teams repetitions will not count. Once all 20 gymnastics repetitions have been completed, the team will start the round over. The rotation will continue until the 15:00 has elapsed. Athletes can share repetitions anyway and may rotate and change their order at any time. All athletes are required to do at least 1 repetition of every movement in every round. (Example: Athlete A only completes 2 devils presses, 5 pull-ups and 1 squat in round 1). At 15:00, time will be called. The teams score will be total repetitions completed.
DEVILS PRESS: The movement begins with the dumbbell on the ground. Both athletes will get their chest and thighs to the ground with the dumbbell on the same side of their chest and their hand on the handle of the dumbbell. From there, the athletes will get up, jumping or stepping up to their feet keeping their hand on the dumbbell. The athletes will then take the dumbbell from its current position on the ground to overhead in one swift motion. The repetition will be completed when the athletes have received the dumbbell overhead simultaneously and are standing in a lockout position with the hips and knees fully extended. The synchro is at the top of the movement with the dumbbells overhead. The next repetition begins by switching hands and placing the dumbbell on the ground again. Dumbbells may not be dropped at any time, and must be set down on the ground. When switching athletes, the dumbbell must be on the ground. If athletes receive a no-rep, they must complete the entire repetition over on the same side.
ODD OBJECT SQUAT: The odd object begins on the ground and must be cleaned anyway to the shoulder prior to attempting a squat. Receiving the odd object in the bottom of the squat is allowed. A power clean or split clean followed by a squat will also be permitted. If the athlete split cleans, their feet must come back in-line with each other and under the athlete’s body prior to attempting a squat. If the athlete does not perform a squat clean on the first repetition, the athletes must come to a fully lockout position with the hips and knees fully extended prior to attempting a squat (Example: power clean to front squat). For the repetition to count, both athletes must pass through a full squat with hips below the knees, then stand vertically coming to a full lockout with the hips and knees and fully extended simultaneously, and the odd object racked on the shoulders. The synchro is at the top of each repetition. The arm, elbow or forearm may not come into contact with any part of the body during the repetition. The odd object can be held anyway, as long as it is on the shoulders. The odd objects can be dropped, but only in front of the athlete. If an athlete drops the odd object behind them, the last repetition will be considered a no rep. If athletes receive a no-rep, they must to the entire repetition over.
PULL-UP This is a standard pull-up. Dead hang (strict), kipping or butterfly pull-ups are allowed as long as 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 clearly break the horizontal plane of the bar.
There is one score for this event. Teams in each division will be ranked based on the total repetitions completed of the workout.