SuperFit Forney Team Challenge Workout 3

2014_superfit_forney_wod3

RX and Masters Divisions

Amrap 6

3 STOH (135/95 RX) (95/65 N/M) 3 C2B (HR Pushups - Novice/Masters) 5...5...7...7...9...9...

Rules: Teams will get 6 minutes to complete as many reps of the ladder. Reps will increase by 2 each round. Teams may only switch after a round is completed. For example, teammate 1 does the 3s, he/she may switch with his/her partner. Teams cannot switch in the middle of a round.

Shoulder-to-Overhead: The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body. Press, push press, push jerk, and split jerk is acceptable.

C2B: Athletes must make contact with the bar at or below the collarbone. The arms must be fully extended at the bottom of the movement. Novice athletes will perform a hand release pushup. The hands must be visibly lifted from the ground, with the elbows reaching full extension. NO SNAKING.

Youth Divisions

Amrap 6

3 Box Jumps (24/20) 3 Hand Release Pushups 5...5...7...7...9...9…

Rules: Teams will get 6 minutes to complete as many reps of the ladder. Reps will increase by 2 each round. Teams may only switch after a round is completed. For example, teammate 1 does the 3s, he/she may switch with his/her partner. Teams cannot switch in the middle of a round.

Box Jump: Athletes must jump with two feet and land on top of the box and extend their hips and knees before coming off the box. Athletes may rebound or step down. NO STEP UPS!

Hand Release Pushup: The hands must be visibly lifted from the ground, with the elbows reaching full extension. NO SNAKING.