Individual
BTTD WoD 3 - Indy - “Sandy Toes”
For Time in 9 min
RX
40 Heavy Jump Ropes
30 ft Sandbag Lunges (100/75 lbs)
30 Toes to Bar
30 ft Sandbag Lunges
30 Heavy Jump Rope
30 ft Sandbag Lunges
20 Toes to Bar
30 ft Sandbag Lunges
20 Heavy Jump Rope
30 ft Sandbag Lunges
10 Toes to Bar
30 ft Sand bag Lunges
Intermediate/Masters:
30 Heavy Jump Ropes
30 ft Sandbag Lunges (100/75 lbs)
25 Toes to Bar
30 ft Sandbag Lunges
25 Heavy Jump Rope
30 ft Sandbag Lunges
15 Toes to Bar
30 ft Sandbag Lunges
20 Heavy Jump Rope
30 ft Sandbag Lunges
10 Toes to Bar
30 ft Sand bag Lunges
Scaled:
30 Heavy Jump Ropes
30 ft Sandbag Lunges (75/50 lbs)
30 Hanging Knee Raises
30 ft Sandbag Lunges
25 Heavy Jump Rope
30 ft Sandbag Lunges
20 Hanging Knee Raises
30 ft Sandbag Lunges
20 Heavy Jump Rope
30 ft Sandbag Lunges
10 Hanging Knee Raises
30 ft Sand bag Lunges
Teens:
30 Heavy Jump Ropes
30 ft Sandbag Lunges (75/50 lbs)
30 Toes to Bar
30 ft Sandbag Lunges
25 Heavy Jump Rope
30 ft Sandbag Lunges
20 Toes to Bar
30 ft Sandbag Lunges
20 Heavy Jump Rope
30 ft Sandbag Lunges
10 Toes to Bar
30 ft Sand Bag Lunges
Workout Description:
Athletes may begin holding the rope. At 3-2-1-Go the athlete will begin the Heavy Jump Ropes. Once all reps have been completed, the athlete will move to the Sand Bag and pick it up. Athletes may hold the bag however they want and begin behind the line for lunges. The athlete's knee must clearly touch the ground at the bottom of the rep and hips and knees must reach full extension at the top of the rep. Small steps in between are not allowed. Stepping through is allowed as long as full extension is reached in each rep. The athlete will lunge down15ft, turn around behind the line and lunge back to the starting line. If the bag is dropped, the athlete must go back to the previous line and begin the lunges again. Once both feet are clearly across the line with the sand bag in hand, the athlete may drop the bag and advance to the pull up rig for Toes to Bar (or Knee Raises for Scaled). For Toes to Bar, both feet must clearly touch the bar at the same time inside the hands and the feet must clearly break the plane of the bar on the back swing. For Knee Raises, both knees must reach above hip height and the feet must break the plane of the bar in the back swing. Once all reps are completed, the athlete will go back to the sand bag and complete another 30 ft of Walking Lunges. The time will stop when both feet are across the line with the sand bag in hand. Athletes may not jump or dive across the finish line.
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TEAM
BTTD WoD 3 - Team - “Sandy Toes Waterfall”
For Time in 12 min
RX
50 Heavy Jump Ropes
30 ft Sandbag Lunges (100/75 lbs)
20 Toes to Bar
30 ft Sandbag Lunges
45 Heavy Jump Rope
30 ft Sandbag Lunges
25 Toes to Bar
30 ft Sandbag Lunges
40 Heavy Jump Rope
30 ft Sandbag Lunges
30 Toes to Bar
30 ft Sand bag Lunges
35 Heavy Jump Rope
30 ft Sandbag Lunges
35 Toes to Bar
30 ft Sand bag Lunges
Intermediate/Masters:
30 Heavy Jump Ropes
30 ft Sandbag Lunges (75/50 lbs)
20 Toes to Bar
30 ft Sandbag Lunges
25 Heavy Jump Rope
30 ft Sandbag Lunges
25 Toes to Bar
30 ft Sandbag Lunges
20 Heavy Jump Rope
30 ft Sandbag Lunges
30 Toes to Bar
30 ft Sand bag Lunges
15 Heavy Jump Ropes
30 ft Sandbag Lunges
35 Toes to Bar
30 ft Sandbag Lunges
Scaled:
30 Heavy Jump Ropes
30 ft Sandbag Lunges (75/50 lbs)
20 Hanging Knee Raises
30 ft Sandbag Lunges
25 Heavy Jump Rope
30 ft Sandbag Lunges
25 Hanging Knee Raises
30 ft Sandbag Lunges
20 Heavy Jump Rope
30 ft Sandbag Lunges
30 Hanging Knee Raises
30 ft Sand bag Lunges
15 Heavy Jump Rope
35 ft Sandbag Lunges
25 Hanging Knee Raises
30 ft Sand Bag Lunges
Workout Description:
This is a waterfall style workout. Athlete A will begin the workout while the other three wait behind the start line.
At 3-2-1-Go, Athlete A will begin the Heavy Jump Rope reps. Once all reps are complete, the athlete will move to the sandbag and pick it up. Athletes may hold the bag however they want and begin lunges behind the line. The athlete's knee must clearly touch the ground at the bottom of the rep and hips and knees must reach full extension at the top of the rep. Small steps in between are not allowed. Stepping through is allowed as long as full extension is reached in each rep. If the bag is dropped, the athlete must go back to the previous line and begin the lunges again. Once both feet are clearly across the line with the sandbag in hand, the athlete may drop the bag and advance to the pull-up rig for Toes to Bar (or Knee Raises for Scaled). For Toes to Bar, both feet must clearly touch the bar at the same time inside the hands and the feet must clearly break the plane of the bar on the back swing. For Knee Raises, both knees must reach above hip height, and the feet must break the plane of the bar in the back swing. Once all reps are completed, the athlete will go back to the sandbag and complete another 30 ft of Walking Lunges. Once both feet are across the line with the sandbag, Athlete B will advance to the rope and start the heavy jump rope reps, then Athlete C will go. Once Athlete D has stepped over the last line with both feet and sand bag in hand, the time will stop. Athletes may not dive or jump across the finish line.
