SuperFit Rubicon Workout #2

SF_RUBICON_WOD2

HSPU/C2B/GTOH

AMRAP 2 HSPUs (Hand Release Pushups scaled) rest 30 sec AMRAP 2 C2B (Chin over bar scaled) rest 30 sec AMRAP 2 GTOH (155/115) (115/75 scaled and masters)

Rules: Athletes will receive 2min at each stations to perform as many reps as possible with a 30 second transition b/w stations. Each athlete will receive a rank for each movement with their overall rank for the event determined by the aggregate total their rank for each movement.

HSPU: Each athlete will use one abmat and two (2) 25# plates. Hands may not be placed outside of the plates. The athlete must kick up to the wall in a full lockout position before attempting the first repetition. The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall. For the hand release pushups, the chest must make contact with the floor with the hands released from the floor. Elbows must be fully extended at the top of the movement.

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. Scaled athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

GTOH: The bar must be pulled from the floor each rep. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/ locked out at the top of the movement. Full, power, split snatches are acceptable. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are also acceptable.

Stone Complex/GTOH (Titan)

AMRAP 2 Stone Complex (one shoulder + squats) (150/100) rest 30 sec AMRAP 2 GTOH (185/115)

Rules: Teams will receive 2min at each station to perform as many reps as possible with a 30 second transition b/w stations. Each athlete will receive a rank for each movement with their overall rank for the event determined by the aggregate total their rank for each movement.

Stone Complex: The stone must be pulled from the floor each rep and brought to the shoulder and then perform two squats. The hip crease must pass below the knee and the athlete must stand up with the hips and knees and fully extended.

GTOH: The bar must be pulled from the floor each rep. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/ locked out at the top of the movement. Full, power, split snatches are acceptable. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are also acceptable.