Black Widow
and
 Scarlet Witch

Row - Row however you want. Feet do not need to be strapped in. Damper can be set to any setting. Only rule is DO NOT TOUCH THE MONITOR :) The judge will set the rower to the buy-in distance prior to the start of the workout. If you wish for the display to be changed you must ask your judge to do so before the start of the workout. Athletes may switch as often as they desire (or not switch at all.) Athletes must stay seated on the rower until the buy-in distance is reached.

 

Alternating Pistols - Each rep begins with the hips and knee extended on the working leg. The non-working leg must remain in front of the body; it cannot pass behind the profile of the athlete’s body. Athletes may NOT rest the non-working leg on the working leg or use the hands/arms to push into the working leg. Athletes MAY hold on to the non-working leg. The hip crease must pass below the top of the knee on the working leg. If any part of the athlete’s body other than the working foot touches the floor before lockout, the rep will not count.The rep is credited when the athlete reaches full hip and knee extension with the working leg while the non-working leg is clearly off the ground. Athletes must alternate legs after every successful rep. Athletes must complete a successful rep on one side before beginning a rep on the other.

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Burpee Box Jump Over (step over for scaled)  - The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. There is no requirement to stand tall while on top of the box. Athletes are NOT allowed to jump all the way over the box. Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. Scaled athletes MUST step over their box!

 

Wall Ball Shots - At the start of each rep, the ball must be in the support position in front of the body. Squat until the hip crease is below the knee. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target at or above the specified height. If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. If switching, the ball must settle on the ground.

 

Box Step Ups - Athletes must hit full hip and knee extension at the top of each rep. Each rep will begin with one foot on the ground and one foot on the top of the box. Athletes cannot push off their working leg with any part of their body. The non working foot must come to the top of the box to finish the rep.

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