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WOD 3: RUNWAY

RX 4 RFT: 200 m run 10 HSPU 15 Pull Ups 20 Air Squats Time cap: 13 minutes

INTERMEDIATE 4 RFT: 200 m run 10 Seated DB Presses 15 Pull Ups 20 Air Squats Dumbbell = 35/25 lbs Time cap: 13 minutes

SCALED 4 RFT: 200 m run 10 Seated DB Presses 15 Jumping Pull Ups 20 Air Squats Dumbbell = 25/15 lbs Time cap: 13 minutes

NOTES

Please review the movement standards prior to Games day. You can find them listed below. You will be assigned a lane with wall space for HSPU, and a bar at the pull up rig for pull ups. Dumbbells will be provided for intermediate and scaled athletes.

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THE STANDARDS

Handstand Push-Ups
A rep begins with the athletes in a handstand position, where the arms are locked out and both heels are touching the wall. A part of the athletes’ hands (both) must be touching the 10-inch line on the floor. Next the athlete must touch the mat on their descent, followed by whatever push-up variation of their choosing. A rep is credited when the arms are fully locked out and shoulders are open.

Seated Dumbbell Press
A rep begins with the athlete seated on the box with the dumbbell touching the shoulders. Failure to do so will result in a no rep.

From the shoulders athletes must press the dumbbells to the overhead position in one motion, ensuring full lock out at the top. Failure to do so will result in a no rep.

Pull-ups
A rep begins with the athlete grabbing the pull-up bar with both hands with their arms fully extended and their feet off the ground. A rep is credited when the athlete’s chin is clearly above the bar at the top of the movement.

Jumping Pull Ups
A rep begins with athletes hanging from the pull-up bar with arms fully extended. Failure to do so will result in a no rep.

Athletes will then jump to the top of the pull up position, ensuring their chin is clearly over the bar. Failure to do so will result in a no rep.

Air Squat
A rep begins with athletes standing at full extension before squatting to below parallel. Failure to do so will result in a no rep.