Tuesday WOD

teams of 2 amrap in 12 min

2 rounds

3 min bike cals

3 min burpees

rest 10 min then

• FESTIVUS WOD 4 – Hang On We’ll Sync Up! 
• With an 8-minute Running Clock Divide and Conquer Buy In
  (This means you share the work, split it anyway you want, one athlete works at a time)
  – Intermediates: 100 Hanging Knees to Chest (toes above hips)
  – Novice/Masters: 100 Hanging Knee Raises (knees above hips)
  
  Kettlebell Escalating Synchro AMRAP
  2-4-6-8-10 and so on of …
  – Synchro Alternating KB Shoulder To Overhead
  – Synchro Russian KB Swing
  – Synchro Goblet KB Squat
  
  
  WOD 4 Standards
  
  Hanging Knees to Chest – In hanging knees-to-chest the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or mixed-grip are all permitted. At the top of the repetition, the athlete must raise the toes above the height of the hips. Knees do not have to actually touch the chest.
  
  Hanging Knee Raises – In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or mixed-grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips.
  
  Synchro Alternating KB S2OH – Athletes will strict press or push press or push jerk or split jerk the KB above the head with the elbows, shoulders, hips and knees fully extended, the KB over the middle of the body and with the feet in line. (S20H = Shoulder to Overhead) The KB must be fully gripped at the handle.
  Synchro- For the rep to count, both athletes must have the KB fully locked out overhead, with the elbows, shoulders, hips and knees fully extended, the KB over the middle of the body and with the feet in line, at the same time.
  
  Alternating- Upon completion of the rep athletes will lower the KB to the shoulder or below before switching it into the other hand. As long as the KB has been fully lowered to the shoulder or below (including to the ground) before switching hands you’re fine.
  Synchro Russian KB Swings – Both athletes must start standing upright with the hips extended. Athletes then begin the lowering arc of the movement. The KB must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the arms are straight, the hands are above the shoulders and the hips are extended. The KB does not have to be set down after the S2OH.
  Synchro- For the rep to count both athletes must achieve the arms-straight, hands-above-shoulders, hip-extended position at the same time.
  Synchro Goblet Squat – The starting position is both athletes standing fully upright with the knees and hips extended, holding the KB horns upright and the KB at a height between the chest and neck. While maintaining the KB grip position, athletes will lower the hip crease to below the knee and stand back up to the fully-upright position for each rep.
  Synchro- For the rep to count both athletes must have their hip creases below the knee at the same time.KB Variations:
    Intermediate Men: 53lb (24kg)
    Intermediate Women: 35lb (16kg)
    Novice/Masters Men: 35lb (16kg)
    Novice/Masters Women: 26lb (12kg)