Battle for the Brave 2018

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Workout Standards

WOD 1 - Driving Course

For Time (16:00 Cap)

30m Cruiser Push
30x Deadlift @ 115/75 (Sc: 95/65)
30x Hang Clean @ 115/75 (Sc: 95/65)
30x Shoulder-to-Overhead @ 115/75 (Sc: 95/65)
800m Obstacle Run
30m Cruiser Push

WOD DETAILS:

  • Athletes will start and finish inside the cruiser; doors must be closed at start and finish, and athletes must close the doors upon exiting the vehicle

  • Athletes must advance the BB to the next cone every 10 reps

  • Penalty for not completing an obstacle is 10 Burpees (each) to be performed at that obstacle

  • Each athlete must maintain a hold on the short rope during the Obstacle Run; they are allowed to release the rope when they perform an obstacle, but must re-grip the rope when they start running again

SCORING:

  • SCORE is TIME

    • NOTE:  Should a team not finish under the time cap, their result will be 16:00 and the tie break will be the time that they finish the final rep of the Jerk.

MOVEMENT STANDARDS:

Cruiser Push: Cruiser will start behind the designated cone with both athletes inside the car.  At the call of “3, 2, 1, Go” one or both athlete(s) may exit the car and begin pushing the car forward.  One athlete MUST stay in the car and steer while the other athlete pushes the cruiser. Athlete will push the cruiser until the front bumper is in line with the finishing cone, at which point they must stop the cruiser’s forward momentum.  Cruiser must come to a complete stop before they may move onto the Barbell movements.

Deadlift:  This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.  Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

Hang Cleans:  For each rep of the hang clean, athlete must reach full hip and knee extension before attempting hang clean.  Barbell must stay above the level of the knees at the bottom of the lift. The rep finishes with the barbell in the front racked position with hips and knees fully extended and elbows in front of the barbell (when viewed from profile).

Shoulder-to-Overhead:  Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.  

Obstacle Run:  Athletes must perform the obstacle run while holding opposite ends of the short rope.  When athletes reach one of the obstacles, they may release the rope and complete the obstacle individually.  However, they must both be holding the short rope again before they may continue running. If athletes come to an obstacle and either teammate cannot complete it, they must BOTH perform 10 synchronized burpees before resuming their run.  Burpees must be synchronized at the bottom of the movement, with both athletes’ chest and thighs touching the ground simultaneously. Athletes must be holding the short rope until they return to their cruiser, at which point they may release the rope.

 

WOD 2 - Gun Range Chipper

For Time (12:00 Cap)

20x Handstand Push-up (Sc: 10x Wall Walk)
25m Partner Carry
30x Alternating DB Snatch @ 50/35 (Sc: 35/20)
25m Partner Drag
40x Box Jump Overs @ 24/20 (Sc: 20/20)
25m Partner Drag
50x Single Arm KB Thrusters @ 53/35 (Sc: 35/26)
25m Partner Carry

*Note: Scaled Athletes may step over box.

WOD DETAILS:

  • Partners may split reps however they choose

  • Each Partner must perform 1 drag and 1 carry

SCORING:

  • SCORE is TIME

    • NOTE: Should a team not finish under the time cap, :01 will be added to their score for each rep not completed. Each 25m Carry/Drag will be the equivalent of 1 rep.

MOVEMENT STANDARDS:

Handstand Push-up:  Athlete's hands and fingers must remain fully inside the designated area for every rep.  Rep begins and ends with athlete's arms fully extended in handstand and heels resting on the wall.  Athlete must touch head to the ab-mat and then press back into full extension with arms locked out and heels on the wall.  Kipping is allowed.

Wall Walk:  Rep begins with athlete lying on the ground (chest and thighs touching the ground) and feet resting against the wall.  Athlete will press up through the hands and begin to walk their feet up the wall while they walk their hands toward the wall.  Athletes must walk hands toward the wall until both hands are resting within the designated area and athlete’s shoulders are fully extended.  Rep will finish when the athlete walks back out away from the wall and returns to their starting position with chest and thighs resting on the ground.

Alt DB 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. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition.  The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. 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 muscle snatch, power snatch, squat snatch or 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.  DO NOT DROP THE DB AT ANY TIME. There will be a :10 penalty for every time the DB is dropped (from any height).

Box Jump Over:  The box jump-over starts with the athlete standing on one side of the box  and finishes with the athlete jumping over the box. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.  If stepping over the box, both feet must be on top of the box at the same time and both feet on the ground at the same time for the rep to count. Single leg step overs are not allowed.

Single Arm KB Thruster:
 This is a standard thruster in which the KB moves from the bottom of a front squat to full lockout overhead in one motion.  A full squat clean into a thruster is allowed when the KB is taken from the ground. The hip crease must pass below the knee at the bottom. The hand holding the KB must start below the level of the chin and the KB must come to a full lockout overhead with the hips, knees, and arm fully extended, and the KB directly overhead.  Since it is a single arm movement, athletes may alternate arms with each rep, but it is not required. There is no requirement to alternate sides at all.

Partner Carry:  Any style of carry is permitted for the partner carry.  Carry will start BEHIND the cone and will finish when the carrier crosses the next cone with at least one foot.  Athlete that is being carried must be completely suspended in the air with no part of their body touching the ground for the entire duration of the carry.  If athlete drops during the carry at any point, they must start over from the beginning of that carry.

Partner Drag:  For the partner drag, athletes will perform a traditional dummy drag, with their arms under their partner’s armpits.  The partner drag will begin with the feet of the partner performing the drag behind the designated cone and will finish when the feet of the partner performing the drag cross the next cone with at least one foot.  Athlete that is being dragged must be dragged the entire distance in one bout. If their partner drops them at any time during the drag, they must start over from the beginning of that drag.


WOD 3 - Defense Tactics

For Time (14:00 Cap)

Buy In: 50/30 Cal Row [Split]

Partner 1
21 - 15 - 9
American KB Swing @ 53/35 (Sc: 35/26)
Burpees

Then,

Partner 2
9 - 15 - 21
American KB Swing @ 53/35 (Sc: 35/26)
Burpees

Cash Out: 50/30 Cal Row [Split]

WOD DETAILS:

  • Partner 1 must complete all 90 reps of their couplet before Partner 2 may begin

  • Teams may split up the row however the choose

SCORING:

  • SCORE is TIME

    • NOTE: Should a team not finish under the time cap, :01 will be added to their score for each rep not completed. Each calorie on the rower will be the equivalent of 1 rep.

MOVEMENT STANDARDS:

Row: Athlete may start seated on the rower but they may not grab the handle until the call of "3, 2, 1, GO!".  Resting teammates may help with transitions on and off the rower. Teammates may switch on and off the rower at any time.  Athlete must be seated on the rower with hands on the handle until the screen reads "50 Cal" for the males or “30 Cal” for the females.

American KB Swing: The exercise starts with both hands on the handle of the kettlebell. The bell is swung back between the legs, passing behind the plane of the patella.  The finish position is with the hips, knees, shoulders and elbow fully extended and KB locked out over head, with the bell vertically over the feet. Biceps need to cover the ears when viewed from the profile.  DO NOT DROP THE KB AT ANY TIME. There will be a :10 penalty for every time the KB is dropped (from any height).

Burpee:  This is a standard burpee. At the bottom of the movement, the athletes’ chest and thighs must touch the ground at the same time before proceeding into the next rep. At the top, both feet must clearly leave the ground with hips and knees full extended and hands touching overhead.


Floater

*MUST BE COMPLETED BETWEEN 11:15 AM and 2:15 PM.  

**Sign up for your time when you Check-In.

For Calories

P1: MAX Unbroken Wall Ball @ 20/14 to 10’/9’ (Sc: to 9’/8’)
P2: MAX Calorie Bike

Rest 1:00

P2: MAX Unbroken Wall Ball @ 20/14 to 10’/9’ (Sc: to 9’/8’)
P1: MAX Calorie Bike

WOD DETAILS:

  • Partners will have one attempt at each station

  • Athletes may only bike while their partner is performing Wall Balls

  • Wall Ball Reps must be continuous (drop the ball or pause for :01 or more and you're done)

SCORING:

  • SCORE is TOTAL CALORIES

MOVEMENT STANDARDS:

Bike: Athlete may start in a seated position on the bike with feet on the pedals and hands on the handles.  Screen must start at a reading of “0 Calories”. Athlete may not begin biking until their partner has started performing Wall Balls.  Once their partner stops performing Wall Balls, they must stop pedaling immediately; no coasting.

Wall Ball: Each rep will begin with the athlete holding the MB in front of the body in a full depth squat (hip crease below the top of the knee) and will finish with the MB passing above the designated line.