Open Workouts 1A and 1B 4 min AMRAP: 20 yard Sled Drag / 20 Kettlebell Swings - 2 min rest - 4 min AMRAP: 5 Tire Flips / 10 Burpee -- Tire Hops (to prisoner stance)
- The athlete must drag sled using only hands and toes as point of contact with turf and sled, respectively. - The sled must start behind the start/finish cone then travel around the 10 yard "halfway" cone before returning to a spot beyond the start/finish cone. - A rep will be counted each time the sled is advanced beyond the halfway cone and/or the finish cone. - A kettlebell swing rep will be counted each time the athlete takes the entire kettlebell from a point below the hip to a point higher than the top of the head while a full extension of the hip, knee and torso. - Kettlebells must ALAWYS be set down on the wood. Dropping the kettlebell or letting the kettlebell touch the turf will disqualify the athlete for the day. - A rep will be counted when a flipped tire comes to complete rest. - Tires must stay within assigned boundaries and each flip must be performed in the exact opposite direction of the preceding flip (run around tire for your next flip). - After the 5th flip of any round, the athlete must run around the tire to the exact opposite side to begin their burpees. - A "burpee-tire hop" rep will be counted after the athlete has successfully touched their chest to the floor then hopped (both feet take off simultaneously) onto the tire and stood in complete extension and under control with their hands behind their head. - If an athlete misses any portion of the movement in a particular rep, they may go back to that portion to get credit for the rep. (ie; fail to stand on tire under control -- may return to tire to establish control without redoing the burpee portion) - If an athlete cannot perform the first tire flip, they may choose to "scale" and may AMRAP burpee-tire hops for the duration of the workout. Scaled athletes will be ranked by reps completed - starting below athletes with flips. - Note: Once an athlete has completed the first flip, they are committed to completing the workout as written.