Saturday
RED SHOE DAY

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WOD 1
Level III
Complete for time:
80 Front Squats (M: 105 lbs, W: 75 lbs)
80 Pull ups
80 Burpees
80 Box Jumps (M: 28”, W: 20”)
80 Shoulder to OH (M: 105 lbs, W: 75 lbs)

Level II
Complete for time:
50 Front Squats (M: 75 lbs, W: 55 lbs)
50 Pull-ups
50 Burpees
50 Box Jumps (M: 24”, W: 18”)
50 Shoulder to OH (M: 75 lbs, W: 55 lbs)

Level I
Complete for time:
30 Front Squats (M: 45 lbs, W: 22 lbs)
30 Pull ups
30 Burpees
30 Box Jumps (M: 18”, W: 12”)
30 Shoulder to OH (M: 45 lbs, W: 22 lbs)

Time Cap: 15 minutes
Score: Reps completed per team

Rules:

GENERAL For the front squat and shoulder to overhead, once the bar is taken off the ground, it cannot be set down.  If set down, there is a 5 burpee penalty for both team members.

Except for the box jumps, all other movements can be broken up however the team wants.

FRONT SQUAT For level III and level II, the crease of the hip must pass below the knee and full extension of the hip must be reached at the top of each rep.  Figures must grip the bar on either side of the shoulders, not across the chest with crossed arms.

PULL-UP Level III must complete kipping or dead hang pull-ups.  Level II will either do kipping pull-ups and double the jumping pull-ups.   For those who jump, when standing tall on the box and extending the arms overhead, the bar must hit the middle of the forearms.  Level I will do jumping pull-ups with the above standards.  No

BURPEE The chest and thighs must make contact with the ground at the same time and a clap of the hands must be visible above the head at the top of the rep.  The ear must show in front of the arms during the clap and the feet need to leave the ground on each rep.

BOX JUMP Partners must alternate every rep on the box jumps.  Only one set of feet on the box at a time.  Hips must open to full extension either while standing on top of the box or in the air above the box.  Not reaching full extension constitutes a no-rep.

SHOULDER TO OVERHEAD For the shoulder to overhead, a press, push-press or push jerk is acceptable as long as the bar touches the shoulders at the bottom of each rep and the arms are locked out to full extension at the top.  The ear must be visible in front of the arm at the top of each rep.

ATHLETES WILL BE ASSIGNED HEAT TIMES FOR THIS WOD

WOD 2
Level III
Complete 3 rounds for time of:
7 Power Cleans (M: 105 lbs, W: 75 lbs)
14 Toes-to-bar
Sprint

Level II
Complete 3 rounds for time of:
7 Power Cleans (M: 75 lbs, W: 55 lbs)
20 Ab Mat Sit-ups
Sprint

Level I
Complete 3 rounds for time of:
7 Hang Power Cleans (M: 45 lbs, W: 22 lbs)
20 Ab Mat Sit-ups
50 Single Unders
Sprint

Time Cap: 9 minutes
Score: Total reps completed per team

Rules:

GENERAL Each athlete completes 3 rounds in tag team style. Athlete 1
does a full round and tags athlete 2 off before they can start their cleans.

POWER CLEAN The cleans for level III and level II are a full power clean, meaning that each rep needs to touch the floor.  The athlete can land in as little a squat as they desire.  For level I, the movement starts and ends in the hang position.

TOE-TO-BAR Each rep needs to start and end with the feet behind the pull-up bar.  At the top of the movement, for level III, the feet need to touch the bar at the same time on the inside of the hands. The feet cannot push off of the floor or wall during the movement. For the sit-ups in level II or level I, the athlete needs to start in the sitting position, touch their head to the ground and end the rep sitting straight up. The knees can be either bent, straight out in front or butterflied to the side.  The arms cannot be used for momentum during the movement.

SPRINT The athlete will sprint between the cones.

ATHLETES WILL BE ASSIGNED HEAT TIMES FOR THIS WOD

WOD 3
TBA

THIS WOD WIILL BE COMPLETED AS A FLOATER WOD.  EACH TEAM NEEDS TO COMPLETE IT ANY TIME BEFORE 11:30AM.

Please note that slight changes might be made to the listed WODs.