WOD #1 - Battlefield
At the call of 3-2-1 go! Both athletes will sprint toward the rig together with one athlete carrying the slamball. Once teams reach the 50’ marker they will complete 15 ball over shoulder from the ground. One athlete will work at a time and teams may switch at any time. After rep 15, teams will continue on with the slamball towards the rig and the next 50’ marker. They will complete 15 ball over shoulder once again. After rep 15, teams will be at the rig and may begin the couplet of 12-9-6 toes to bar and handstand pushups with one athlete working at a time. Athletes must tag out while completing the couplet when switching working partners. After completing the couplet, athletes will sprint 100’ back to the starting line with one athlete carrying the slamball. Teams will repeat this sequence 2 more times for a total of 3 rounds. Score is total time or reps at the 12 min cap.
Ball Over Shoulder: The athlete must lift the ball from the ground and extend hips to near full extension with the mass of the ball crossing over the shoulder. Re-dipping is ok. Hyperextending is ok. The ball must drop to the ground to complete the rep.
Toes to Bar: The rep starts with the athlete hanging from the rig with arms and hips fully extended and feet behind the plane of the rig. The rep is complete when the athlete touches both feet to the bar at the same time between the hands.
Hanging Knee Raise: The rep starts with the athlete hanging from the rig with arms and hips fully extended and feet behind the plane of the rig. The rep is complete when the athlete raises both knees above the crease of the hip at the same time.
Hand Stand Push Up: The rep starts with the athlete’s head on the ground, elbows bent, and palms on or inside the 3 ft box. The rep is complete when the athlete fully extends the elbows and shoulder with the feet touching the backboard. Kipping is allowed.
Seated Strict Press: The rep starts with the athlete sitting upright with hips and back against the backboard and dumbbells touching the shoulders. The rep is complete when the athlete pushes the dumbbells up until shoulder and elbows are fully extended and dumbbells touch the backboard.