WOD #4 – “Skeleton Sacrifice”

For Time (20 Minute Time Cap):

666m Row

31 KB Swings (.25/1/1.5 Pood)

31 Burpees

31 Pushups

31 Wall Balls (K: 5#/8’ W: 10#/9’ M: 14#/10’)

31 Pullups

31 Air Squats

31 Box Hops (12”/16”/20”)

At the start of 3,2,1, GO the first athlete of each team will start the row.  Once the row has been completed the athlete is to collect 1 bone from a designated bucket and put it into another covered bucket.   That athlete can then either move on to the next movement OR tag another team member in to complete the next portion of the WOD.  Each team must complete the list top to bottom, and you must complete the specified number of reps until you can move on to the next movement and receive your bone.  Each athlete is to complete every rep of TWO of the movements on the list at the discretion of the team.  Once finished all of the movements, the team must assemble the proper skeleton with the bones they have collected.  They are NOT allowed to look at the bones until the last box hop has finished.  The team with the fastest time wins.  If a team is unable to finish the WOD in the allotted time, the total amount of reps completed by the team will be used for ranking with a 5-point penalty for not finishing.

Movement Standards

Rowing – To start, the athlete must be completely OFF the rower.  After the starting countdown, the athlete is to advance to the rower, get on, strap in and row 666m.  The athlete is not allowed to get off the rower until 666m has passed.  The damper setting and foot stirrups can be set as to the athlete’s preference.

Kettlebell Swings – The athlete is to pick up the designated kettlebell and swing it from a perpendicular position (in relation to the arms/ground) to parallel (the bottom of the kettlebell must pass above the top of the shoulder).  Arms can be bent or straight for these swings.  If the kettlebell does not break either plane, the athlete will receive a no rep.

Burpees – The athlete is to start in a neutral upright position followed by lying completely down on the ground.  They are to touch a 25# plate with both hands, stand back up and touch both feet on the top of the 25# plate.  All techniques are welcome.  Both hands must touch the plate at the same time at the bottom of the movement, and both feet must touch the top of the plate at the same time at the top of the movement.  Jumping or stepping up on to the plate are both permitted, but a full lockout is not required.  No reps will be given if the athlete does not touch the plate properly at the bottom and the top of the movement.

Pushups – The athlete must start and finish the pushup with only their hands and toes on the ground with the arms locked out.  They are to lower themselves to the ground so their chest/thighs touch the ground, release their hands and then push themselves back up to the neutral position.  If a worm pushup is used, or the athlete doesn’t achieve lock out/releases their hands a no rep will be awarded.  If the athlete decides to do the pushups from their knees they will be given a 5-point penalty as well.

Wall Balls – To start the athlete must either clean the medicine ball, or pick it up to front rack position.  From here the athlete is to squat with the ball until 90 Degrees has been broken.  From here they must throw the ball up and hit the designated target.  If the athlete doesn’t break 90 or doesn’t hit the target they will receive a no rep.  If the athlete drops the ball, they must wait until the ball is at a standstill before picking it up again or it will also be a no rep.

Pullups – Starting in complete hang position with the arms FULLY extended, the athletes must pull themselves up until their chin has passed over the plane of the bar then release themselves back down into a neutral position.  If the athlete doesn’t fully extend the elbows at the bottom of the pullup or doesn’t get their chin up over the bar, they will receive a no rep.  Any pullup grip/style is permitted and ONLY a red band can be used if the athlete needs, with a subsequent 5-point penalty.

Air Squats – With the athlete standing in a fully extended position they must lower themselves until their hip crease passes below the top of their knee and then stand back up to the neutral extended position.  No reps will be awarded for not achieving proper depth as well as not fully extending at the top.

Box Hops – The athlete is to start by standing in front of the box, jump off of two feet and land on the top of the plyo box of designated height with both feet.  They must fully extend their hips on the top of the box before coming back down to the ground.  Step ups/downs are permitted as long as the athlete extends their hips completely on the top of the box.  NO JUMPING STEP UPS will be permitted.  If the athlete doesn’t extend their hips they will receive a no rep.