Week 2 WODs – presented by Warrior Massage & Mobility
Each team will complete 6 WODs. Each team will designate 2 team members to complete each portion of the WOD. Each portion of the WOD is designated to be a mixed gender or same gender pair. The night will be on a running click, with each WOD being a 5 minute AMRAP. There will be a 3 minute break between each WOD to allow for equipment change. Each team will be ranked separately against every other team in the division for each WOD.
Please follow these guidelines when organizing your teams of two for each WOD on Thursday:
There are 12 “slots” – 2 per WOD, 6 WODs total.
50% of them must be male, 50% of them must be female.
So…2 of the same gender WODs must be completed by females, while the other two must be completed by males.
WOD 1 – 2 athletes of same gender (2 males OR 2 females)
ME Deadlifts Rx: (275/175) Sc:(185/125)
15 cal Row pacer
Athlete 1 will perform as many OHS as he/she can, as athlete 2 rows 15 calories. Work cannot be done on the DL until the other athlete has started to row. Once the athlete has rowed 15 calories, the DL must stop, and athletes MUST switch.
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 feet must be inside their hands. No sumo stances are permitted. Once the athlete has achieved lockout, they may drop the barbell from the top. Any repetition that is bounced will not count. No straps permitted.
WOD 1 Score = total DL reps
WOD 2 – 2 athletes of different gender (1 male, 1 female)
ME Shoulder to Overhead (135/95/65)
Front Rack Bar Hold (135/95/65)
Athlete 1 will perform as many S2OH as he/she can, as athlete 2 holds the other barbell in a front rack position. Work cannot be done on the S2OH until the other athlete has the barbell in the proper front rack position. A proper front rack position is defined as having the bar in the front rack, with palms facing up, with at least one fingertip of each hand on the barbell. Athlete 2 many not use an arms-crossed hold. Athletes may switch roles as needed.
Shoulder to Overhead: The movement starts in the front rack position. This movement may be performed as either a strict press, push press, push jerk or split jerk. The rep will be counted when the athlete has reached full extension of the knees, hips, shoulders, and elbows with have feet under his/her hips, showing control of the barbell overhead.
WOD 2 Score = total S2OH reps
WOD 3 – 2 athletes of same gender (2 males OR 2 females)
ME Toes to Bar
200m Run Pacer
Athlete 1 will perform as many T2B as he/she can, as athlete 2 completes a 200m run. When athlete 2 returns from the run, athletes must switch.
Toes to Bar: T2B – At the start of each rep, the athlete will be hanging from the bar with the arms fully extended. Athlete’s feet must be brought back behind the bar at the start of each rep . Both feet must come into contact with the bar at the same time, inside the hands. Scaled divisions will perform T2B since only 2 people on a team of 6 needs to be able to perform the movement.
WOD 3 Score = total T2B reps
Athlete 1 will perform as many HPC as he/she can, as athlete 2 holds a standard bumper plates of appropriate weight at each side (2 plates total…one in each hand), in the vertical position, “pinching” the plates between the thumb and fingers. Work cannot be done on the HPC until the other athlete has both plates in the proper pinching position. Any time the plates are dropped, or one touches the ground, athletes MUST switch.
Hang Power Clean: Lifting straps may NOT be used. The first repetition, taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each rep will start from the hang, BETWEEN THE HIP AND KNEE. (Bar should not pass below the knee.) Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Squat cleans are not permitted, as the athlete’s hip crease may not pass below parallel during the movement. Power cleaning the barbell from the ground in one continuous motion is not permitted. Athletes may take as long as they need to re-grip between reps in the hang or rack position.
WOD 4 Score = Total HPC reps
WOD 5 – 2 athletes of same gender (2 males OR 2 females)
ME Cluster (135/95/65)
200m Run Pacer
Athlete 1 will perform as many clusters as he/she can, as athlete 2 completes a 200m run. When athlete 2 returns from the run, athletes MUST switch.
Cluster (Squat Clean to Thruster): The movement will begin with the bar on the ground. The athlete will first squat clean the bar and finish the movement by performing a thruster. The hip crease must pass below the knee to reach full depth in the squat clean. Athletes may power clean the bar, then ride it down into a squat as long as the proper depth is achieved. The athlete may pause at the bottom of the squat, but once the ascend begins, the athlete must reach full hip, knee, and arm extension in one continuous movement. The athlete may not pause at the chest, and the athlete may not re-bend the knees. No jerks permitted. The bar must touch the ground to start the next rep.
WOD 5 Score = total cluster reps
WOD 6 – 2 athletes (1 male/1 female)
ME Overhead Squat (115/75/55)
OH bar hold (115/75/55)
Athlete 1 will perform as many OHS as he/she can, as athlete 2 holds the other barbell in an overhead position. Work cannot be done on the OHS until the other athlete has the barbell overhead. Athlete 2 may use any grip he/she likes, but the barbell must remain above the height of the head, and may not touch the head, for any reps from athlete 1 to be counted. Athletes may switch as needed.
Overhead Squat: A full squat snatch is permitted, but not required, to start the movement, and an OHS squat rep will be given for the squat snatch as long as the proper squat depth is achieved. The hip crease must be below the knee at the bottom of the squat with the bar overhead. The hips and knees must fully open at the top (full hip extension) with the barbell overhead. The judges will be particularly strict about ensuring the hip fully opens at the top of the squat (no leaning forward). The barbell may not touch the head at anytime during the movement.
WOD 6 Score = total OHS reps