D.K.s Revenge Solo Competition

Max unbroken Wallballs

35/20 lbs

The rep is credited after a full squat is performed and the ball is thrown to the required target. 

A failed rep is defined by the ball missing the correct target height or missing the wall completely.

By not hitting propper depth in the squat position.

The ball is dropped. 

A reset is done in the catch and throw of the ball. 

12-9-6-9-12

Bench Press (185/125 lbs)

Ring Dips*

Hand Stand Walk (meters)

*ladies assisted ring dip

Flow:

Athletes will start on the bench press, bar racked. At the buzzer lift the bar and complete 12 bench presses in full range of motion. You are NOT allowed to use excessive bounce on the chest. 

After completing 12 reps, move to the rings (not required to do a muslce up) athletes will jump into starting hold position with arms extended then drop to full depth touching the ring to your bicep then pushing out to full extension - arms must lock out at the top. 

Then move to the HSW area and complete 12 meter walk. Hands must start behind the line and fully cross the next line (5m sections) for that distance to count to your total. Not required (or expected) to go unbroken. 

Barbell Complex

1 Squat Clean + 2 Hang Power Cleans + 3 Front Squats

Athletes are given 7 minutes to find the heaviest load. 

No re-set allowed on the ground. You can re-set in the hip pocket aka power position. 

Barbell Complex

4 Deadlift + 3 Hang Cleans + 2 Shoulder to Overhead

Athletes are given 7 minutes to find the heviest load of the given complex. 

No "re-set" allowed on the ground. You are allowed to re-set in the hips (power position).

AMRAP X 12 Min

15/12 Echo Bike Cals

10 alt. BB Reverse Lunges (185/135 lbs)

10 Box Jump (30/24")

Flow:

Athletes start behind the bike, at 3, 2, 1, GO jump on the bike and begin your calories. Athletes must remain on the bike until goal calories are reached, DO NOT GET OFF EARLY. Each time on the bike we will be reset, no rollover cals allowed. 

Once completion of your bike cals dismount and grab your barbell (from the rack), keeping your front foot in place step back into a lunge, knee must touch the ground (ab mat allowed) then stand back to full upright and locked out position. Alternate legs every rep completeing 5 per leg.

After the lunges, rerack the bar DO NOT DROP, and move to the boxes. A two foot takeoff is required and NO step into the jump. These are NOT jump overs so atheltes are required to fully extend on top of the box. Any dismount is allowed (step or jump). 

Repeat for 12 minutes.

Barbell Complex

1 Squat Snatch + 2 Hang Power Snatch + 3 Overhead Squat

Ahtletes are given 7 minutes to find heaviest load. 

No re-set allowed on the ground. You are allowed to re-set in the hip pocket (power position).