Individuals
INDY - WOD 2 - “Running Dead”
For Time:
3 Rounds for Time
15 Deadlifts
30 Wall Ball Shots
200m Run
Time Cap: 9 min
Weights:
RX - Wall Ball 30/20 lbs & 10/9 ft target
Deadlift 315/225 lbs
Intermediate/Masters: Wall Ball 20/14 lbs & 10/9 ft target
Deadlift 255/175 lbs
Masters 45+: Wall Ball 20/14 lbs & 10/9 ft target
Deadlifts 225/155 lbs
Scaled/Teens: Wall Ball 14/10 lbs & 10/9 ft target
Deadlifts 205/125 lbs
Workout Description:
At 3-2-1-Go the athlete will pick up the barbell and begin the 15 Deadlift reps. The Deadlift rep is good when full extension has been reached with legs fully locked out and shoulders behind the bar. Sumo Deadlifts are not allowed. After the Deadlifts are completed the athlete will move to the Wall Ball station and perform 30 Wall Ball Shots. The rep is good when a full squat is achieved with hips below the hip crease and when then the Ball hits the correct target. After all 30 reps have been completed the athlete will run 200m around the workout area and run back to the barbell for the second round. The workout ends when the athlete finishes the third run.
Score is time of completion
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Team
TEAM - WOD 2 - “Partner Dead Balls”
For Time:
60 Synchro Wall Balls
40 Partner Deadlifts
600m Run
60 Partner Deadlifts
40 Synchro Wall Balls
Time Cap: 9 min
Weights:
Rx: Wall Balls 30/20 lbs & 10/9 ft target
Deadlifts 405/315 lbs
RX CoEd: Wall Balls 30/20 lbs &10/9 ft target
Deadlifts: 365 lbs
Intermediate/Masters: Wall Balls 20/14 lbs & 10/9 ft target
Deadlifts: 365/275 lbs
Intermediate/Masters CoEd: Wall Balls 20/14 lbs & 10/9 ft target
Deadlifts: 315 lbs
Scaled: Wall Balls 14/10 lbs & 10/9 ft target
Deadlifts: 315/225lbs
Scaled CoEd: Wall Balls 14/10 lbs & 10/9 ft target
Deadlifts: 275 lbs
Workout Description:
All four athletes will be at the start line. At 3-2-1-Go two athletes will go to the Wall Balls and do 60 Synchro Wall Ball Shots. Men will hit the 10ft target and the women hit the 9ft target. Hips must come below the hip crease in the squat and the ball must hit the target for the rep to count. The synchronization is in the bottom of the squat. If the partners want to switch, they must do so behind the start line. Once all 60 Wall Ball Shots have been completed the athletes begin the Synchro Deadlifts. Two athletes will lift one barbell together. The rep is good when full extension of the knees and hips are reached and the shoulders are behind the barbell. Partners will stand side by side for the deadlifts, hands may cross but not required. Once all 40 Deadlifts are completed, all four athletes will grab a rope and run 600 meters together. Once all four athletes have crossed the start line, two athletes will advance to the barbell and complete the 60 Deadlifts and then the 40 Wall Ball Shots. Athletes may switch at any time behind the start line. The time will end when all four athletes are back across the start line. CoEd teams will be MF/MF for all movements.
