Just a reminder on locations for this week:

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

And here are your final WODs! Good Luck to everyone!

WOD 1A: (00:00-3:00)
2 athletes, same gender pair

3 Minute AMRAP:
Max Reps of Partner Deadlift (365/315) for male pairs, (255/220) for female pairs.

WOD Standards: Same gender pair will perform max partner deadlifts for 3 minutes.

Partner Deadlifts: The barbell will be loaded with assigned weight evenly on both sides. The barbell begins on the ground with both athletes standing side by side. This is a conventional deadlift with the hands outside the knees. The barbell is lifted until both athletes hips and knees reach full extension with the shoulder behind the bar. No bouncing of the bar.

WOD 1B: (3:00-10:00)
Same pair from WOD 1A will each find a 2RM Hang Snatch in 7 minutes.

WOD Standards: The same pair from WOD 1 will work up to a 2RM hang snatch in 7 minutes. Each athlete can take as many attempts as they want, but must complete the 2RM without taking their hands off the barbell, or allowing the barbell to pass below the knee at anytime during the 2RM attempt. Any team member may hep change weights at anytime during the WOD.

Hang Snatch: This movement begins with a deadlift of the barbell and reaching full hip extension. The athlete will then lower the barbell no lower than the knees before snatching the weight overhead. The athlete must show control of the barbell with full lockout overhead with the hips, knees, and elbows fully extended. Athletes may power, hang, squat, or split snatch. If split snatching, feet must be brought back underneath the athlete to complete the movement.

3 Minutes Transition (10:00-13:00)

WOD 2A: (13:00-16:00)
2 athletes, same gender pair, must be opposite gender from WOD 1

3 Minute AMRAP:
Max Reps of Partner Deadlift (365/315) for male pairs, (255/220) for female pairs.

Partner Deadlifts: The barbell will be loaded with assigned weight evenly on both sides. The barbell begins on the ground with both athletes standing side by side. This is a conventional deadlift with the hands outside the knees. The barbell is lifted until both athletes hips and knees reach full extension with the shoulder behind the bar. No bouncing of the bar.

WOD 2B: (16:00-23:00)
Same pair from WOD 2A will each find a 2RM Hang Clean in 7 minutes.

WOD Standards: The same pair from WOD 2A will work up to a 2RM hang clean in 7 minutes. Each athlete can take as many attempts as they want, but must complete the 2RM without taking their hands off the barbell, or allowing the barbell to pass below the knee at anytime during the 2RM attempt. Any team member may hep change weights at anytime during the WOD.

Hang Clean standards: Lifting straps may NOT be used. The athlete will perform 2 hang cleans in a row. 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. The barbell may not pass below the knee at anytime during the 2RM attempt.

3 Minute Transition (23:00-26:00)

WOD 3: (26:00-34:00)
In M/F pairs – 8 Minute Time Cap

20 Synchro Burpees to Plate
50 Total Alternating DB Snatches 50/35/20 – one working at time
20 Synchro Burpees to Plate
50 Total Alternating DB Snatches 50/35/20
20 Synchro Burpees to Plate

WOD Standards: The workout will start with both male and female athletes performing 20 synchro burpees to a plate together (each athlete will perform 20 burpees). Each athlete will have their own 45# plate to jump on. After 20 reps are completed by both athletes, the pair will move to 50 DB snatches with only one athlete working at a time. Each partner must complete an even number of reps before letting your their partner go. Once you have completed 50 total DB snatches, you will continue the workout with the same standards.

Burpee to plate: At the bottom position, the Athlete’s chest and hips must touch the ground. At the top position, the athlete must JUMP with both feet onto the bumper plate showing full extension of the hips and knees. Athlete does not have to clap at the top of the rep. For the rep to be synchronized, athletes must jump to the plate at the same time. If athlete 1 gets to the plate before the other, he or she can wait on their partner before beginning the next rep. All athletes will be jumping onto a 45# standard bumper plate, and both divisions MAY NOT STEP onto the plate, but must jump with two feet taking off from the ground at the same time. It one athlete jumps and the other steps, the one that stepped will be no-repped and may step off the plate and JUMP back onto the plate while his/her partner waits on top of the other plate to complete the good synchro rep.

Alternating Dumbbell snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted but bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. Because these are ALTERNATING between right and left, and there are two people, each time an athlete goes to complete reps, he/she must complete an EVEN number of snatches, completing at least one good rep on the right arm, and one good rep on the left arm. He/she may choose to do more than two reps, but must complete an even number of snatches before the partner can contribute.

3 Minute Transition (34:00-37:00)

WOD 4: (37:00-45:00)
In M/F pairs – 8 Minute Time Cap (must be different athletes than WOD 3)

20 Synchro Burpees to Plate
50 Total Alternating DB Snatches 50/35/20 – one working at time
20 Synchro Burpees to Plate
50 Total Alternating DB Snatches 50/35/20
20 Synchro Burpees to Plate

WOD Standards: The workout will start with both male and female athletes performing 20 synchro burpees to a plate together (each athlete will perform 20 burpees). Each athlete will have their own 45# plate to jump on. After 20 reps are completed by both athletes, the pair will move to 50 DB snatches with only one athlete working at a time. Each partner must complete an even number of reps before letting your their partner go. Once you have completed 50 total DB snatches, you will continue the workout with the same standards.

Burpee to plate: At the bottom position, the Athlete’s chest and hips must touch the ground. At the top position, the athlete must JUMP with both feet onto the bumper plate showing full extension of the hips and knees. Athlete does not have to clap at the top of the rep. For the rep to be synchronized, athletes must jump to the plate at the same time. If athlete 1 gets to the plate before the other, he or she can wait on their partner before beginning the next rep.

Alternating Dumbbell snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted but bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. Because these are ALTERNATING between right and left, and there are two people, each time an athlete goes to complete reps, he/she must complete an EVEN number of snatches, completing at least one good rep on the right arm, and one good rep on the left arm. He/she may choose to do more than two reps, but must complete an even number of snatches before the partner can contribute.

3 Minute Transition (45:00-48:00)

WOD 5: (48:00-60:00)
4 athletes, 2 males, 2 females – 12 Min Cap:

75 Man Makers For Time 50/35/20
-2 People Must be in HS Hold
-1 Person Rests

WOD Standards: The workout will begin with two teammates kicking up to a HS hold on the wall. This must happen before any man makers can be counted. You will alternate among team members between who is performing which part. There will always be one athlete resting, one performing the man makers, and two athletes in the HS holds. You do not have to go in any specific order this week.

Man Makers: Start with two dumbbells, one in each hand, with your body at the top of the push up position. You will pull yourself down into the push up position making contact between your chest and the ground, and then push back up into full elbow extension. Then, one arm at a time, pull the dumbbell up to your chest then back down to the ground. For standards purposes, the elbow must clear the plane of the torso. Once a row on both arms has been complete, stand up (you do not have to reach full hip extension when you stand up here) and perform a squat clean with the dumbbells in your hands, making sure your hip crease reaches full depth below the knee.  Once your hips fully extend at the top of the front squat, continue pressing with your shoulders to finish the movement with active shoulders supporting the weight overhead. Full knee, hip and arm extension is required at the end of the rep. That is one rep. PLEASE SEE VIDEO HERE.

Handstand Isometric Hold: Work may begin on the man makers once twos teammates are inverted on the wall in a handstand hold. No wall-facing handstand holds. Athlete’s rear-end may not come in contact with the wall. Elbows must be at full extension and feet must be inside the width of your hands and in contact with the wall. Two teammates must be in the handstand hold for any man maker reps to be counted as good reps. If at any time the elbows come out of full extension, feet come off the wall, feet go wider than the width of the athlete’s hands, or the athlete’s gluteus maximus comes into contact with the wall, the hold is considered to be over and the athlete will need to come off the wall to reset or switch.