Team SuperFit Raleigh 2015 - Workout #2

150620_wod2

Amrap 9

10 OHS (115/75 RX) (75/55 N) 15 Burpees 20 Pistols (Novice - Front Rack Lunge 75/55)

Rules: Teams will get 9 minutes to complete as many reps of the triplet as possible. Only one person may work at a time. Teams can switch at any point. Score will be total reps.

OHS: With the bar overhead, the athlete must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out.

Burpees: Will be performed with a hand release over a bar. The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count. On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar. NO DIVEBOMBING!

Pistols: The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is not required. Novice teams will perform a front rack lunge. The knee must touch the floor each rep and the hips must reach full extension with the feet together to finish the rep.