WOD @ GWPC 100507

Run 6.2K @ minute 0:00 (women get a head start at minute 0:00 minus four minutes)
At minute 40:00 group relay bench presses two reps each, starting at 45 pounds and continuing in 10 pound jumps until failure, in reverse order of first to last on the run (slowest runner goes first). After all who are able have lifted a given weight, those remaining add 10 pounds. Bench Press continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.

Ranking is lowest number of combined run/bench performance. For example Doron is 1st in run and 4th in bench for 5 points, and Shaul is 2nd in run and second in bench press for 4 points. Shaul wins.

Post run time and highest weight lifted to comments.

Here are the 34 skills and their standards:

1. 5 reps- front squat (155/105). Crease of hip below crease of knee and full hip extension at top of squat.
2. 5 reps- overhead squat (95/65). Crease of hip below crease of knee and full hip extension at top of squat.
3. 5 reps deadlift (225/155). Full extension at top of lift and hands must stay on bar for all five reps.
4. 5 reps- kettle bell swing (32kg/20kg). Arms must stay straight and ears must be in front of arms in overhead position. Kettlebell must point straight up overhead.
5. 3 reps- thruster (135/95). Crease of hip below crease of knee and ears in front of arms in overhead position.
6. 15 reps- wall ball (20/14). Crease of hip below crease of knee. Ball must touch wall and go OVER the 10' mark. Must catch ball on every rep. A drop of ball constitutes a failed attempt. 
7. 5 reps- squat clean (135/95). Must catch bar in full squat position with crease of hip below parallel. Must stand to full hip extension with elbows in front of bar. Hands must stay on bar for all five reps.
8. 5 reps- jerk (135/95). Ears in front of arms in locked out overhead position. Push jerk or split jerk.
   
9. 3 reps- squat snatch (135/95). Must catch in squat position with crease of hip below crease of knee. Must stand to full hip extension. Must keep hands on bar for all three reps. You can keep attempting as long as you get three in a row and don't let go of the bar.
10. 3 reps (each arm)- one arm dumbbell snatch (50/35). Must catch in full squat with crease of hip below parallel. Dumbbell never touches ground during all six attempts.
11. 5 reps- Dumbbell hang squat clean (50/25). Must catch in squat with crease of hip below crease of knee.
12. 5 reps- press (95/65). Ears in front of arms in locked out overhead position.
13. 5 reps- push press (135/95). Ears in front of arms in locked out overhead position.
14. 5 reps- sumo deadlift high pull (95/65). Elbows above bar, bar above sternum in high pull position.
15. 15 reps- ball slam (20/12). Arms straight overhead in top position with ears in front of arms. Must catch ball on bounce while in squat position. Dropping ball constitutes a failed effort.
16. 5 reps- bench press (BW/66% of BW). Female competitors: men's standard.
17. 10 reps- C2B kipping pull-ups/kipping pull-ups. Full extension of arms at bottom. Chest touching bar below clavicle/ chin over bar at top. Female competitors: men's standard.
18. 5 reps- strict pull-ups. Full extension of arms at bottom. Chin over bar at top. 
19. 1 ascent- rope climb 20'. No feet/Feet. Female competitors: men's standard.
20. 3 reps L pull-up. Toes must be above hips at the start and end of pull-up. You can lower the legs at every rep, but toes must be above hip before you start pull-up motion.
21. 3 reps- muscle-up. Must turn palms out at bottom prior to beginning movement. Must turn palms forward when over the rings before returning to start position. Must not come off the rings for all three reps.
22. 25 reps- push-up. On count of judge. Down, hold, up, hold. Only chest touches deck. Full extension of arms at top of push-up.
23. 5 reps- slapping push-ups. Touch chest to deck, then both hands must touch the chest when at top of the pull-up. 
24. 10 reps- bar dips. Shoulders below elbow at bottom position. Arms straight at top position.
25. 5 reps- ring dips. Shoulders below elbows at bottom position. Must turn palms forward when over the rings at finish position.
26. 5 reps- handstand push-ups. Forehead touches deck. At top position, head comes forward and ears are in front of arms.
27. 20 reps- burpee in 1:00. Chest touches deck. 12" jump/6" jump. Female competitors: men's standard.
28. 10 reps- GHD sit-up. One hand touches ground at bottom position. One hand touches foot post at top position.
29. 10 reps- kipping knees to elbows. Done on rings or bar. Knees must go over the elbow. Arms must stay straight.
30. 20 reps in 1:00- box jumps 20"/24". Must reach full hip extension with feet over the plane of the box on each rep.
31. 3 reps (each leg)- one leg squat. Crease of hip below crease of knee. Your leg extended cannot touch ground for all three reps.  
32. 10 reps- double under. Self explanatory.
33. One Mile Run in 6:30/7:30
34. 500 Meter Row in 1:40/1:55