Pyramid of Pain – presented by Paleo Works


Pyramid of Pain–presented by Paleo Works– 15 time cap

*Changes have been made from the original WOD announced on Talon Talks (not that I think anyone will complain;)

Two rounds for time of:
Partner 1 will complete round 1 in the following order:
40 Calorie Air Bike
40 Deadlifts (245/165/115)
40 Wall Balls (20/14)
Partner 2 will complete round 2 in reverse order as follows:
40 Wall Balls
40 Deadlifts
40 Calorie Air Bike

Scoring: For time with a 15 minute time cap. Any missed reps due to time cap will be added as one second each. The total time will be ranked against all other teams in the division. This final ranking will count as one quarter of the overall scoring for the Tango event. *The first 40 calorie air bike by itself may be used as a tie-breaker in podium decision or WOD winner prize only (ties will be permitted on the WOD itself).

Air Bike: Pedal like hell and pray you can walk when you step off.

 Deadlift: The deadlift begins with the barbell on the ground and finishes when the athlete stands up the weight to full extension of the knees and hips, with the shoulders behind the bar at the top of the movement. The athlete may choose any grip they like, but their feet must be inside their hands. No sumo stances are permitted. No lifting straps may be used. Once the athlete has achieved lockout, they may drop the barbell from the top. Any repetition that is bounced from the bottom will not count.

Wall ball: Movement begins in a full squat with the hip crease below the knee. As the athlete stands up out of the squat, the ball is thrown to the target. The ball must clearly make contact with the wall above the designated height (10ft men/9ft women). Each time the athlete receives the medicine ball, he/she must squat to full depth before he/she can toss the ball to the target for the next rep. If the athlete chooses to let the ball drop in between reps, he/she must let the ball come to a complete stop on the ground before beginning the next rep (no catching it on the bounce).