One time through of:

 

Handgun clear Texas Star (time cap 90 seconds)

150 ft Weighted Rope Sled Pull

8 reps of:
        Sandbag Clean over shoulder
        Burpee
        Box jump over (or box step over)

3 Atlas Stone Lift to 30" Platform

Ski Erg for Calories (time cap at 12 minutes total accumulated time from start of handgun shoot)

Move directly into rifle, clear two IPSC courses (time cap at 14 minutes total accumulated time from start of handgun shoot)

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Variations

 

All Rx are with weighted vest 20#/14# all Scaled are no vest

Weighted Rope SLed Pull:
    Rx: 135#/115#
    Scaled: 115#/90#

Sandbag Clean over Shoulder:
    Rx: 100#/75#
    Scaled: 75#/50#

Box Jump:
    Rx: 24" box jump over
    Scaled: 24" box step over

Atlas Stone lift:
    Rx: 95#,115#,145#/85#,95#,115#
    Scaled: 85#,95#,115#/65#,85#,95#

Ski Erg:
    Rx: 20 cals/16 cals
    Scaled: 16 cals/12 cals

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Workout Score

 

The workout has two scores. Score 1 is the total time from the start of the Texas Star shoot until you finish all movements ending with calories accumulated on the Ski Erg.  Score 2 is the average of your two hit factor scores from the rifle IPSC ranges. The hit factor is a calculated score that factors in your total time to complete the course, hit scores, misses, and penalties.

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Workout Flow

 

The athelete will start with their handgun in hand in the range shoot box. At 3, 2, 1, GO! the athlete will begin shooting to clear a 5 target Texas Star. Once all targets are clear the athlete will move to the weighted rope sled pull completing 3 50ft lengths. They will then move to the sandbag clean/flip, burpee box jump completing 8 reps. From there they will move to the Atlas stones, lifting all 3 to their 30" platforms. Finally they will move to the Ski Erg and accumulate total calories to complete their time score. They will then move immediately back to the range shoot box and complete the 2 IPSC course with the rifle. The hit factor score from each course will be recorded and averaged into a single score.

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WOD Standards

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The handgun shoot must be completed standing in the designated shoot box. Any technique may be implemented but reloading time from excessive shots will count into your total time. Manage your shots to conserve gas. You must clear all five targets to move on, or continue to clear as many as possible until the time cap of 90 seconds.

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The weighted rope sled pull will require you to pull the sled for 3 50ft lengths. You must turn around the sled and manage the rope for the turns. Pulling will be two foot planted, NO WALKING BACK ALLOWED to advance the sled. You can advance the sled only by pulling with your arms or extension of the legs. Any part of the sled crossing the line counts as completing the length.

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The sandbag clean over shoulder movement must be completed by lifting the bag to the shoulder and going over and behind yourself to the ground. Any handles or stranps on the bag CANNOT be used. You must be fully extended standing upright at the top when the bag goes over the shoulder.

The burpee is completed by the athlete stepping back or jumping back to reach the bottom position. The chest (or weighted vest) and thighs must touch the ground. Stepping or jumping back to the standing position is permitted. You do not need to fully extend into the standing position.

The box jump must be a two foot takeoff to the top of the box. It is NOT required to fully extend at the top. You must utilize a step down, no jumping to descend. If using box step up, you must step onto the box and place both feet on the top before stepping down, no jumping down. You cannot place your hand on the leg or knee to assist stepping up.

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The Atlas Stone lift can utilize any technique to grip the stone and lift, you are allowed to hold and rest the stone on legs or knees and reposition to complete the lift. No grips or gloves can be utilized for the lift. The lift is complete when the stone is placed on the center of the 30" platform and it is stable.

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On the Ski Erg the athlete can set the damper to any setting.

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The rifle shoot must be completed standing in the designated shooting box. Reloading time during the course will count in your course time, manage your shots to conserve gas.