WOD 7

Athlete 1 Completes:
For Time
300 Double Unders
150 Wall Ball (20, 14lb) (10, 9ft target)
30 Ring Muscle Ups

Time Cap : 25 minutes

Athlete 2 Completes:
10 Rounds For Time
30 Double Unders
15 Wall Balls (20, 14lb) (10, 9ft target)
3 Muscle Ups

Time Cap : 25 minutes

Athlete 3 Completes:
2 Rounds For Time
150 Double Unders
75 Wall Ball (20, 14lb) (10, 9ft target)
15 Ring Muscle Ups

Time Cap : 25 minutes

Athlete 4 Completes:
5 Rounds For Time
60 Double Unders
30 Wall Ball (20, 14lb) (10, 9ft target)
6 Ring Muscle Ups

Time Cap : 25 minutes

SCORE SUBMISSION DUE:
Monday, December 16th at 8pm EST

PRESCRIBED FLOW
Workout 7 is the total time it takes athletes to complete each workout.

The first workout is meant to be performed chipper style by Male 1. At the start of the ascending clock, the athlete may begin their 300 Double Unders. Once the Double Unders have been finished, the athlete can begin their 150 Wall Balls. After the Wall Balls are done, they can move on to the 30 Ring Muscle Ups. When the Ring Muscle Ups are complete, the athlete can note his time.

Male 2 is going to perform the 2nd version of the workout. At the start of the ascending clock, the athlete may begin their 150 Double Unders. Once the Double Unders have been finished, the athlete can begin their 75 Wall Balls. After the Wall Balls are done, they can move on to the 15 Ring Muscle Ups. Female one will repeat this format until she reaches the 2 rounds. After the 10 rounds are complete, the athlete can note his time.

Female 1 is going to perform the 3rd version of the workout. At the start of the ascending clock, the athlete may begin their 30 Double Unders. Once the Double Unders have been finished, the athlete can begin their 15 Wall Balls. After the Wall Balls are done, they can move on to the 3 Ring Muscle Ups. Female one will repeat this format until she reaches the 10 rounds. After the 10 rounds are complete, the athlete can note her time.

Female 2 is going to perform the 4th version of the workout. At the start of the ascending clock, the athlete may begin their 60 Double Unders. Once the Double Unders have been finished, the athlete can begin their 30 Wall Balls. After the Wall Balls are done, they can move on to the 6 Ring Muscle Ups. Female one will repeat this format until she reaches the 5 rounds. After the 10 rounds are complete, the athlete can note her time.

 

ALTERNATE FLOW
Workout 7 is the total time it takes athletes to complete each workout.

The first workout is meant to be performed chipper style by Male 1. At the start of the ascending clock, the athlete may begin their 300 Double Unders. Once the Double Unders have been finished, the athlete can begin their 150 Wall Balls. After the Wall Balls are done, they can move on to the 30 Ring Muscle Ups. When the Ring Muscle Ups are complete, the athlete can note his time.

Male 2 is going to perform the 2nd version of the workout. At the start of the ascending clock, the athlete may begin their 150 Double Unders. Once the Double Unders have been finished, the athlete can begin their 75 Wall Balls. After the Wall Balls are done, they can move on to the 15 Ring Muscle Ups. Female one will repeat this format until she reaches the 2 rounds. After the 10 rounds are complete, the athlete can note his time.

Female 1 is going to perform the 3rd version of the workout. At the start of the ascending clock, the athlete may begin their 30 Double Unders. Once the Double Unders have been finished, the athlete can begin their 15 Wall Balls. After the Wall Balls are done, they can move on to the 3 Ring Muscle Ups. Female one will repeat this format until she reaches the 10 rounds. After the 10 rounds are complete, the athlete can note her time.

Female 2 is going to perform the 4th version of the workout. At the start of the ascending clock, the athlete may begin their 60 Double Unders. Once the Double Unders have been finished, the athlete can begin their 30 Wall Balls. After the Wall Balls are done, they can move on to the 6 Ring Muscle Ups. Female one will repeat this format until she reaches the 5 rounds. After the 10 rounds are complete, the athlete can note her time.

SCORING
Workouts 7-10 are scored by the total time it takes each athlete to perform their selected workout. If an athlete does not complete the workout within the time cap. The score will be reps completed. All versions of the workout have a 25 minute time-cap.

 

MOVEMENT STANDARDS
Double-Under
The double-under requires the athlete complete two rotations of the rope beneath the athletes feet for every singular jump.

If the rope does not pass beneath the athletes feet twice, such as tripping on the rope during the second rotation, that rep shall not count.

Wall Ball
For the wall ball, the athlete must start with the ball at a dead stop on the ground.

The athlete may then pick up the ball and stand tall before beginning a set, or squat clean the ball,
before beginning their first repetition of any set. An athlete may not start in a squat, pick up the ball from this position, and toss the ball to the target.

A repetition consists of an athlete holding the ball in the “front rack,” and performing a full squat, hip-crease passing below the top of the knee, and when vertically extending throwing the ball to a specific target height. If the athlete’s hip does not break parallel, or the target does not touch the wall, that rep will not be counted.

The athlete may then catch the ball and perform multiple reps if they so choose.

Finally, athletes may not catch the ball on the bounce, and head right into a wall ball repetition. The ball must be settled on the floor before picking it up to begin another set.

Ring Muscle-ups
The ring muscle-up begins with a set of hanging rings. The athlete must begin each set at a dead hang from gymnastics rings, with shoulders, arms, hips, and legs at full extension. The athlete must then, either using a strict or kipping method, bring themselves on top the rings and finish with the athlete’s shoulders over the rings, in a finished dip position, with arms locked out. If cycling repetitions, the athlete must change direction at the bottom of the rings. Any form of an up-rise or any other uncommon movements will not be accepted.

 

EQUIPMENT
– Gymnastics Rings, Jump Rope, Medecine Ball
– If performing in kilograms: 20lb = 9kg, 14lb = 6kg

 

VIDEO SUBMISSION
Prior to starting, the athlete must state their name, the workout performed, and clearly film the equipment to be used.

Target for wall balls must clearly be measured and shown on video for score to be accepted. Weight of the ball must be shown.

All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

While video submission is not required until the conclusion of the challenge, we recommend filming all of your completed workouts in preparation for those requested.