WODs

Saturday, August 18 (Intermediate)/

Sunday, August 19 (Advanced)

WOD #1 Advanced:

12 CTB Pull-Ups
12 Shoulder-to-Overhead (185#/120#)

10 CTB Pull-Ups
10 Shoulder-to-Overhead

8 CTB Pull-Ups
8 Shoulder-to-Overhead

6 CTB Pull-Ups
6 Shoulder-to-Overhead

4 CTB Pull-Ups
4 Shoulder-to-Overhead

2 CTB Pull-Ups
2 Shoulder-to-Overhead

-For Time- (10 Min. Cap)

WOD #1 Intermediate:

12 Pull-Ups
12 Shoulder-to-Overhead (135#/85#)

10 Pull-Ups
10 Shoulder-to-Overhead

8 Pull-Ups
8 Shoulder-to-Overhead

6 Pull-Ups
6 Shoulder-to-Overhead

4 Pull-Ups
4 Shoulder-to-Overhead

2 Pull-Ups
2 Shoulder-to-Overhead

-For Time- (10 Min. Cap)

CTB Pull-Ups– Arms are fully extended at the bottom of the movement.  Athletes may strict, kip, or butterfly pull-up, so long as at the top of the movement, the chest touches the pull-up bar. We define the chest as above the nipple line and below the collar bones.

Pull-Ups– Arms are fully extended at the bottom of the movement.  Athletes may strict, kip, or butterfly pull-up, so long as at the top of the movement, the chin breaks the plane of the pull-up bar.

Shoulder to Overhead– All athletes will use a 45# barbell.  Athletes will have to pull the bar from the floor (power clean and/or squat clean are acceptable).  Once the bar is on the shoulders, the athlete may strict press, push-press, push-jerk, or split jerk (returning the feet back under the bar prior to lowering the bar).  The judge must be able to see a portion of the athlete’s ear in front of the bicep in the overhead portion of the lift.  Athletes CAN NOT rest the bar behind the neck and jerk it from there; the bar must be returned to the front racked position or dropped to the ground.  An athlete’s reps do not have to be unbroken, but if the bar is dropped, he/she must guide it down until the bar is below hip-level to help prevent it from bouncing into another athlete’s area.

WOD #2 Advanced:

AMRAP in 17 Minutes

Buy in: 1 Mile Row (1600m)

40 Double Unders

20 Alternating Leg Pistol Squats

20 KB Swings (70#/53#)

WOD #2 Intermediate:

AMRAP in 17 Minutes

Buy in: 1 Mile Row (1600m)

20 Double Unders -or- 80 Single Unders

20 Lateral Burpees over your KB

20 KB Swings (53#/35#)

Row– All athletes start off on the rower with the damper set at 5. Athletes will be allowed time to adjust the foot measurement before the workout, but may only adjust the damper setting after the call of “3,2,1, Go!” Athletes may not leave the seat of the rower until they have reached 1600m. The 1 mile row is only done once!

Double unders– The athlete jumps once and the rope passes under twice. They do not need to be executed unbroken, but “trip ups” will not count as a rep. Scaling is acceptable in the Intermediate Category, with a substitution of 80 single skips (this will automatically place an athlete lower than anyone who went Rx’d, even if they score more reps).

Pistol squats– The athlete must begin in the standing position with one foot flat, and the other foot off the ground, travel through a full squat (below 90), and stand all the way up, maintaining control and demonstrating knee extension.  The athlete’s non-squatting leg may be bent or curled to the side, as long as it does not touch the ground.  The athlete may use a toe grab, if needed. No other objects may be used to assist an athlete during the pistol.

Lateral Burpees– The athlete must begin in the standing position, drop to the ground in any fashion touching the quads and chest to the ground, peel him/herself up to standing in any fashion , then, jump laterally over the KB, reaching full hip extension (open hips). The athlete does not need to touch his/her hands over the head, but both feet must travel over the KB together.

KB Swing– The KB starts on the ground, and prior to sending the KB overhead an athlete’s forearms must touch his/her quads. At the top of the movement, knees are fully extended, hips are fully open, and arms are straight. The KB does not need to be straight up and down, so long as an athlete’s biceps are in-line with his/her earlobes. The KB must not be dropped from overhead. Doing so will result in a “no-rep.”

WOD #3 Advanced and Intermediate:

(2 Repetition Hang Squat Clean Ladder)

Advanced Weights: Male/Female

1. 185#/95#

2. 195#/105#

3. 205#/115#

4. 215#/125#

5. 225#/135#

6. 235#/145#

7. 245#/155#

8. 255#/165#

9. 265#/175#

10. 275#/185#

Intermediate Weights: Male/Female

1. 135#/55#

2. 145#/65#

3. 155#/75#

4. 165#/85#

5. 175#/95#

6. 185#/105#

7. 195#/115#

8. 205#/125#

9. 215#/135#

10. 225#/145#

Each athlete will have 50 seconds to perform 2 UNBROKEN hang squat cleans at each station.  Note: You will only get ONE attempt! If for some reason you drop the bar to the ground before completing your two reps, you are done.

There will be a 10 second transition between stations.

Unbroken means that the athlete does not drop the bar between repetitions. Once in the hang position, the bumper plates may not touch the ground.

For the first rep, the athlete will deadlift the bar into the hang position, reaching full hip extension.  Once the judge has determined full hip extension, he/she will give a “LIFT” signal for the athlete to begin the hang clean.

Athletes must travel through a full squat, below 90, for each rep. If an athlete executes a hang power clean, a front squat will be acceptable.  The rep will be complete when the athlete stands up from the squat position with both elbows in front of the barbell, with hips and knees fully extended.

Ladder Scoring: Athletes will score 1 point for each rep completed successfully. Athletes may only advance to the next station if they successfully complete the 2 unbroken reps.

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