WOD 3: AROUND THE HORN

For Time: (11:00 cap)

120 Knee Above Hip
60 Dumbbell Step Up (20lb) (16”)
75 Wall Ball Shots (10lb) (9’)
300 Single Unders

*100 Calories on Rower for Time

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will enter the workout area and begin performing repetitions, while the second is rowing and the third athlete is resting. Athletes can rotate anyway at anytime.  Once the first movement is complete, teams can move onto the second movement. Once the second movement is complete, teams can move onto the third movement.  Once the third movement is complete, teams can move onto the fourth and final movement.  Once the fourth movement is complete, teams will either have time called if they have completed the required distance rowed, or they will focus purely on the rower until the finish the required distance.  There will be 2 team scores: time for the workout and time to complete the row.

Movement Standards:

KNEE ABOVE THE HIP: In the knee above the hip, the athlete must go from a full hang to having the knees break the horizontal plane of the hip.  At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and rest of the body.  Both knees must break the horizontal plane of the knee at the same time.

STEP UP: The movement begins with the dumbbells on the ground.  The athlete picks up the dumbbells, one in each hand, holding them at their side. The athlete then must step up onto the box one leg at a time.  At the top, the athlete must make sure both feet are completely on top of the box at the same time with the hips and knees fully extended, and the shoulders directly over the body.  They will then step off the box returning both feet to the ground while facing the same direction.  When both feet return to the ground the athlete will be given a successful repetition.  The dumbbells may be set down on the ground before or after a successful repetition, but not during, otherwise a no-rep will be given.  The dumbbells may not be dropped on, rested or pressed against the box at any time; it may only touch the ground. Jumping of any kind is not allowed. The dumbbells must remain at the athlete’s side while performing repetitions. Dumbbells may not be dropped at any time, and must be set down on the ground.

WALL BALL SHOT: This is a standard wall ball shot.  The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the target.  The center of the ball must hit the face of the target at or above the 9’ line.  If the ball hits below the line, the bottom edge or does not hit the target, it is a “no rep.”  If the ball drops to the ground at any point, it cannot be caught off the bounce to begin the next rep.  The ball must settle on the ground before being picked up for the next rep.

SINGLE-UNDER: For the single-under, the rope passes under the feet once for each jump.  The rope must spin forward for the repetition to count.  Only successful jumps are counted, not attempts. Athletes may use their own ropes.  If a rope breaks, that can use a spare or another teammates, but cannot leave the workout area. 

ROW:  The monitor on the rower will be set to 100 calories at the beginning of the workout.  Athletes may not touch the monitor at any point. Athletes can change their foot plates, foot straps or damper at any point.

Scoring: There are 2 scores for this event. Teams in each division will be ranked based on the their time to complete the workout and complete the calories rowed. If a team does not finish the workout or required calories on rower, :01 penalty will be added to the workout cap per missed repetition or calorie.