A huge thank you to Joe Dozier over at Move Home Nashville for sponsoring this week’s WODs!

Your locations are as follows:
@OPEX Franklin (formerly Talon): OPEX Franklin (Scaled team) & Zoetic Life
@CF West Nashville: CFWN Average at Best & OPEX Franklin (Rx)
@CF Nolensville: Swolensville & CFWN Mujeres y Hombres Locos
@CF Trivium: CF Trap Stars, ITF Bottom Feeders & Zoetic Justice
@CF Mt Juliet: CFMJ Cressley’s Crew 2.0 & CFN Morningwod

WOD 1: (00:00-15:00)
15 Min Cap: 4 athletes: 2 males, 2 females, in mixed gender pairs:
For Time:
27-21-15-9
Ring Dips/Feet Elevated Push-ups for Scaled Division
Thrusters #115/75/55

Straight into..

12-9-6-3
Bar MU/Burpee Pull-ups for Scaled Division
Front Squats #225/145/95

WOD Standards: With only one athlete working at a time, the first male/female pair will begin this workout by completing 27 ring dips then completing 27 thrusters. Between the two individuals, reps may be split up however. The male and female will have their own separate bars with their assigned weight. These two athletes will continue the rep scheme until they finish 9 reps of ring dips and thrusters. From there, the first pair will tag in the second male/female pair to begin part 2 of the workout. Just like the first part, the pair can split up reps however they see fit but both must have their own separate barbells. Front squats will begin from the floor. Any team member participating in any of the WODs this evening can assist in changing the weight on the bar for the 2nd portion of the WOD.

Ring Dips: From a fully extended support position on the rings, you must lower yourself down until your shoulders are slightly below your elbows, then press out until your arms are fully extended. Kipping is allowed unless otherwise stated.

Feet Elevated Hand Release Push Ups: Athletes will place toes on top of a platform created by three 45# bumper plates (about 12’ tall) with hands on the ground. The first rep will begin with the athlete’s arms at full extension with the body in a plank position and toes on the designated platform. The athlete will then lower his/her body to the ground makes contact with the ground, and pick up both hands, palms and fingers, from the ground. To complete the rep, the athlete must push his/body back up into the starting position, making the shoulders and hips rise at the same time (no snaking), and ending with arms fully extended and body straight (no sagging, no piking).

Thrusters: The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders. The athlete may pause at the bottom of the squat, but once the ascend begins, the athlete must reach full hip, knee, and arm extension in one continuous movement. The athlete may not pause at the chest, and the athlete may not re-bend the knees. No jerks permitted.

Bar Muscle-Up: Athlete will begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

Burpee Pull Up: The athlete will begin the movement by touching his/her chest and thighs to the ground. He/she will then jump up and pull themselves to the bar where the chin must clear the top plane of the bar. Athletes MAY jump into the pull-up; full extension of the elbows at the bottom is not required. Athletes should be on a bar at a height where he/she can just touch the bar at full leg and arm extension. (Don’t use a bar that is obviously too short for you on this one, please;)

Front Squat: The bar will begin on the floor. Athletes must clean the weight from the floor into the front rack position. A squat clean does count as a rep of front squats. Athletes must show hip crease passing below parallel at the bottom and full hip and knee extension at the top.

3 Minute Transition (15:00-18:00)

WOD 2: (18:00-48:00)
20 min CAP: 4 athletes: 2 males, 2 females in predetermined order
2 Rounds For Time:
80 Cal Row – 20 Cal Each (rollover will occur)
80 Wall balls (20/14)
40 Hang Cleans (155/105/65)
40 S2OH (155/105/65)

WOD Standards: As a team of 4, you will complete this workout with two rounds for time. Before the workout, you must distinguish an order in which you will cycle through your athletes as a team. Once the workout begins, you may not deviate from the order. Starting the workout, one individual from the team will be sent out to perform however many reps they want of the given movement. Once that individual decides he or she has completed enough reps, he or she will tag the next teammate in. The only specific rep goal on this workout is that each athlete must complete 20 calories on the rower each round. For the other movements, any rep scheme is permitted per athlete. NO tag out station will be utilized this WOD, and an athlete CAN be waiting on the rower to begin round 2 as another teammate is finishing the S2OH, but cannot grab the handle until the last rep is complete. (Predetermined order of athletes must still be maintained at all times.) Each athlete must perform at least one rep of any movement when tagging in, before tagging out. If at any time an athlete encounters a movement that he/she cannot perform, he/she must perform a 5 burpee penalty, then tag out.

Row: Any damper setting is allowed.  Athlete may not touch the handle until “Go” is called and must remain on the seat and with hands on the handles until the entire distance is complete.

Wall balls: Movement begins in a full squat with the hip crease below the knee and as the athlete stands up the ball is thrown at the target. The ball must clearly hit above the designated height (10ft men/9ft women). Each time the athlete receives the medicine ball, he/she must squat to full depth before he/she can toss the ball to the target for the next rep. If the athlete chooses to let the ball drop in between reps, he/she must let the ball come to a complete stop on the ground before beginning the next rep (no catching it on the bounce). Judges and athletes must be sure to toss the properly weighted ball on their turn, as both a 20# and 14# will be at each station.

Hang Clean standards: The first repetition, taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each rep will start from the hang. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

Shoulder to Overhead: From the rack position, the athlete may do a strict press, push press, push jerk, or split jerk. Any shoulder to overhead movement is permitted as long as the athlete finishes the rep with elbows locked out overhead as well as hips extended before beginning the next rep.

3 Minute Transition (48:00-51:00)

WOD 3: (51:00-59:00)
8 Min AMRAP – M/M Pair
30 DU or 60 Singles For scaled
10 DB Squats (50/35)/hand

3 Minute Transition (59:00-62:00)

WOD 4: (62:00-70:00)
8 Min AMRAP – F/F Pair
30 DU or 60 Singles For scaled
10 DB Squats (35/20)/hand

WOD Standards: A male pair will begin the first 8 minute AMRAP with one partner completing 30 double unders and 10 DB squats. After the first athlete completes a round of the AMRAP, he will tag the next teammate in to begin his round. The male athletes will continue completing a full round by themselves before tagging their teammate in for the entirety of the 8 minutes. After the 3 minute transition, the female pair will begin the same AMRAP with the same standards.

Double Unders / Singles: (DU) The jump rope must pass under the athletes feet twice before the athlete’s feet return to the ground. (SU) The jump rope must pass under the athlete’s feet once before the athlete’s feet return to the ground. RX teams MUST complete DU. Scaled teams may choose either DU or SU but they must designate to their judge which movement will be performed prior to the WOD. Both athletes can choose their movement independently.

DB Squats: The rep begins at the top with knees and hips extended and a dumbbell on each shoulder. A muscle clean into a squat is allowed. The dumbbells must be held on the shoulder but there is no requirement to maintain a grip on the dumbbell the entire time. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hip and knees must be fully extended.