Flip-Flop 2.0 – presented by Warrior Massage and Mobility

Warrior mobility

12 Minute Time Cap

Block 1: Athlete 1: 400m Run

Athlete 2: 150 Double Unders

Block 2: Athlete 2: 400m Run

Athlete 1: 50 KB Swings (70/53/35)

Block 3: Athlete 1: 400m Run

Athlete 2: 50 KB Swings (70/53/35)

Block 4: Athlete 2: 400m Run

Athlete 1: 150 Double Unders

Athlete 1 will begin the 400m run while athlete 2 begins to work on the double unders. Both movements in Block 1 must be completed before starting any movements in Block 2. If athlete 1 finishes the 400m run before athlete 2 is finished with the double unders, athlete 2 may assist in completing the double unders, but only one athlete may be working on the double unders at a time, and must be on the designated mat. If athlete 1 finishes the double unders before athlete 2 arrives back from the 400m run, he/she must wait for athlete 2 to return from the run before beginning work on Block 2, in which the athletes MUST switch roles. In Block 2, athlete 2 must now complete the run while athlete 1 begins work on the KB Swings. Just as in Block 1, the athlete returning from the run may assist the athlete working on the movement , but only one athlete may be working on the KB Swings at a time. Athletes will continue to alternate roles in the blocks for the remainder of the workout.

Scaling: All Rx and Scaled divisions will perform double unders. Any scaled team may choose to complete the WOD with singles, but will be ranked below any team completing the double unders. Any Scaled team choosing to complete the WOD with doubles must complete through Block 2 otherwise will be given a DNF for the WOD, so choose wisely. Scaling will be 300 jump rope for each set of 150 double unders.

Scoring: Flip Flop 2.0 will be scored for time and will count as one quarter of the overall scoring for the Tango event.

Kettlebell Swing:  The movement will start with the bell between the athlete’s legs. Using both hands, the athlete will elevate the bell into the overhead position. At the top of the swing, the athlete’s arms must be fully extended and ears showing in front of arms. The knees, hips, shoulders, and elbows must be in vertical line. The base of the kettlebell must be pointed towards the sky (no droopy bells). The kettlebell must pass between the legs to start the next swing. NO DROPPING OF THE KETTLEBELLS! If an athlete drops a kettlebell, a 5 burpee penalty will be enforced immediately.

Double Unders/Singles: The jump rope must pass under the athletes feet twice before the athlete’s feet return to the ground for DU. The jump rope must pass under the athlete’s feet once before the athlete’s feet return to the ground for SU. RX athletes MUST complete DU, Scaled athletes may choose either DU or SU, but they must designate to their judge which movement will be performed prior to the WOD, and must choose as a team (both athletes must perform the same movement.) Reminder: any scaled team choosing to complete the WOD with SU will complete 300 singles per set and will be ranked below any scaled team choosing to complete the WOD with DU, completing at least 2 blocks. 

400m Run: Athletes will begin on his/her mat and will run AROUND a designated cone for each length of run. The run is considered complete when the athlete is back on his/her mat.