First 2 Workouts for the 808 Team Competition released!

‎"Excellence is not a skill. It is an attitude."

-Ralph Marston

Today's WOD:
Take 5 sets:
Hang Power Clean x 2-3 unbroken reps
Rest 2-3 minutes


3 rounds for time:
15 Hang Power Clean (135, 95)
15 Burpees
Rest 5-minutes, then...

5 rounds for time:
35 Double-Unders
200m Run

Team Competition Workouts for tomorrow:
6:00am - Charlie
8:30am - Nate Silva
Noon - Ingrid
4:00pm - Rich, Ryan Scott, Mia, and Lai Lai
5:00pm - Steve O.
6:00pm - Bush, Mata, Nate B., Mana, Joy B., and Shay

Workout #1 (each element is worth 50 points)
2-minutes of Max Muscle-ups
Upon failure, athlete may perform chest to bar pull-ups for partial reps.
Rest 30 seconds
2-minutes of Handstand Push-ups (Kipping okay)
Rest 30 seconds
Run 800 meters in 2 x 400 m shuttle runs

Rest 10-minutes, then...

Workout #2 (worth 100 points)
In 6 minutes, complete:
1000m Row
Max Overhead Squats (135/85 lbs.)
Rest 2-minutes, then...
AMRAP in 2-minutes, of:
Burpee Box Jump Overs (24/20")

Movement Standards:

Muscle-ups:

In the muscle-up, the athlete must pass from a hang below the rings to support above. At the bottom, the arms must come to a full lock out (with or without a “false grip”) with the feet off the ground. At the top, the elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is allowed, but the heels may not raise above the height of the rings. Swings or rolls to support are not permitted (if the athlete is kipping, a change of direction under the rings is required).

If an athlete cannot complete any more muscle-ups but has time remaining, they may perform as many chest-to-bar pull-ups as possible to earn partial reps.

Handstand Push-ups:

The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed clearly on the bumper plates. The marked area will be two 35 lbs. bumper plates with an Ab-mat sandwiched between them. The palm of the hand must remain completely on top the plates (fingers may extend off the plates, but may not be placed in the holes). At the bottom of each rep, the head touches the Ab-mat. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.

800m Run for time:

This will be completed by running two 400 meter shuttles. The athlete will start in the room, run to the 400 meter turn around, run back to the room, then repeat that once more. This is for an overall time.

1000m Row:

Athletes must remain on the rower until the display reads greater than 1000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g. unstrapping early or standing up) until they are past the required distance. The damper setting and foot positions may be adjusted by the athlete at any time during the row.

Overhead Squats:

In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met.

Burpee Box Jump Overs:

The athlete must face the box at the bottom position, with the athlete's chest and hips touching the ground. The athlete must come to his or her feet and must jump over the box to the other side where the athlete will start the next rep, again facing the box. The jump must be a two-footed jump. Your hands and arms may not touch the box or assist you over. Landing on top of the box is allowed, but not required. Each rep, including the final rep, is complete once the athlete has jumped over the box.

*All SCORES will be posted at the end of the night, after all athletes have had their score validated.

Yesterday's WOD Board: