This is it…the final week of competition! The winner of the league will be determined after this week’s WOD’s! We will crown each division’s champion and present the traveling MCBL plaque at our community night on Thursday, May 18th at 7pm at Talon. Paleo Works is providing dinner for all registered athletes. Be sure to RSVP HERE so we have enough food for everyone:) Best of luck this week!
WOD’s 1 & 2: (minutes 0-8)
2 males, 2 females
Each team will have 2 bars, weights, and clamps (1 bar for the 2 males, 1 bar for the 2 females). Clamps must be on the bar for a good rep.
Each team will have 8 minutes to each establish a 1RM of a clean complex:
1 Hang Squat Clean
1 Front Squat
One person working at a time. (There is only one judge, so he/she can only give your team credit for a complex he/she can watch and deem a good rep). Non-working athletes CAN be loading the other bar so they are ready to go once the other athlete drops his/her bar. Once the complex begins, the athlete’s hands may not come off the bar, nor may the bar rest on the ground. The first clean will start from the ground, may be a power, split or squat clean, and will finish in the front rack position with elbows in front of the bar. Without putting down the bar, the second clean will begin from the hang position, anywhere between the hip and the knee. For all divisions, the hip crease must pass below parallel during the catching portion of the movement, and athlete must reach full hip and knee extension at the top of the movement, with elbows in front of the bar. (Yes…a hang power clean with a front squat will be accepted.) The final movement of the complex, the front squat, will begin at the end of the hang squat clean. Athlete’s must again reach full depth of the squat with hip crease below parallel, and ending the movement at the top with hips and knees fully extended, and elbows in front of the bar. Athlete’s may pause between the movements of the complex for as long as they’d like, as long as the hands remain on the bar, and the bar doesn’t touch the ground. If an athlete is no-repped for any portion of the complex, he/she may retry that movement as long as the bar hasn’t touched the ground, and continue with the complex.
Teams final scores will be as follows:
WOD 1 score = 1RM of Male 1 + 1RM of Male 2
WOD 2 score = 1RM of Female 1 + 1RM of Female 2
3 minute rest (minutes 8-11)
WOD 3 (minutes 11-17, 17-18 switch, 18-24)
4 athletes (2 mixed gender pairs)
Mixed gender Pair 1 will complete each 2 min AMRAP with no break in between each 2 AMRAP, (minutes 11-17), then a 1 minute break will be taken to change pairs (minutes 17-18), then mixed gender Pair 2 will complete each 2 minute AMRAPs (minutes 18-24).
Rx Division will complete the 3 AMRAPs in the following order:
A: 2 Min ME Toes to Bar or Knee raises
B: 2 Min ME Pistols or Goblet Squats (53/35/26)
C: 2 Min ME Bar Muscle Ups, Chest to bar pullups, or pullups
Scaled Division will complete the 3 AMRAPs in the following order:
A: 2 Min ME Bar Muscle Ups, Chest to bar pullups, or pullups
B: 2 Min ME Pistols or Goblet Squats (53/35/26)
C: 2 Min ME Toes to Bar or Knee raises
Points for each movement are as follows:
Toes to Bar = 3
Knee Raises = 1
Alternating Pistol = 3
Goblet Squat = 1
Bar Muscle Ups = 8
Chest to Bar = 2
Pullups = 1
Athletes may switch as needed during the 6 minutes to accumulate as many reps as possible. Athletes must tag hands with their teammate anytime a switch occurs. (This will prevent a teammate starting the next rep early when switching, which will make life easier on our judges.) Athletes MUST DECLARE which movement they will be doing before attempting the movement. They may elect to change movements at any time during the WOD, but must inform the judge before they attempt a new movement. Ex: I start by telling the judge I will be doing BMU’s. I get two, then want to switch to C2Bars, so I inform my judge after my 2 BMU, BEFORE my first C2Bar attempt, that I am switching movements. If I attempt a C2bar, but only achieve a pullup, I DO NOT get credit for the pullups because I declared C2bar before my attempt.
Total points from both pairs will be added together to get the team’s final score for WOD 3.
Toes to Bar: T2B -The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands.
Knee Raises: The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. At the top of the repetition, the athlete must raise their knees above the height of the hip crease.
Alternating Pistol: Athlete will stand on one leg, lower down into a squatted position with the hip crease below the knee, the non-working leg in front, and stand up with full extension of the hip and knee. Hands and the foot not being stood on may not touch the ground during the movement, or the other foot (leg must be out in front. The athlete must show control at the top of the movement and must alternate legs each rep. Athlete may hold onto the non-working foot for balance. If an athlete is no-repped on the right leg, he/she must complete a good rep on the right leg before a good rep on the left leg can be counted.
Goblet Squat: The kettlebell is held in the front rack position, usually upside down, in both hands, centered on the body. The squat movement starts with the knees and hips fully extended. The athlete must squat to full depth, with the hip crease below the level of top of the knee. The athlete must return to the start position to finish the rep, with hips and knees at full extension.
Bar Muscle-Up: Athlete will begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.
Chest to bar pull up standards: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chest must TOUCH the bar at the clavicle or below. Arms must be fully extended at the bottom of each pull up.
Pull Up: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chin must clear the top plane of the bar. Arms must fully extended at the bottom of each pull up. Strict, kipping, butterfly pull ups are all permitted.
3 minute rest (minutes 24-27)
WOD 4 (minutes 27-35)
2 Athletes, same gender pair, must be opposite of gender pair used in WOD 5
3, 6, 9, 12, 15, 18, 21, 24, 27….ascending ladder of:
Partner Deadlifts (365/255/175)
Synchronized bar facing burpees
KB Ground to Overhead (Snatch or C&J) 53/35/26
Partner Deadlifts: Both athletes must have both hands on the barbell at all times during the deadlift movement for the reps to count. No Lifting straps may be used. Bar begins on the ground. Athletes must pick the bar up fully extending his/her knees and hips with shoulders behind the bar at the top of the movement. Both bumpers must touch the ground in between each rep. Sumo deadlifts are not permitted. “Bouncing” the bar off of the ground is not permitted. Both athletes will be expected to reach full hip and knee extension so please keep in mind when choosing pairs.
Synchronized bar facing burpees: Both athletes must complete the reps together, meaning if athlete 1 is faster over the bar than athlete 2, then athlete 1 must wait for athlete 2 to complete the rep before he/she may begin the next rep. Each burpee must be performed perpendicular to and facing the barbell. The athletes’ heads may not be over the barbell. The chest and thighs must touch the ground at the bottom. Both athletes must jump over the barbell and land on both feet. One-footed jumping or steeping over is not permitted. The next rep will begin on the opposite side of the barbell.
Kettlebell Ground to Overhead: Athletes must start with KB on the ground and finish with KB overhead with arm locked out. A KB clean and press/jerk is permitted as well as a KB snatch. The KB must touch the ground between reps. Athletes are not required to alternate arms or partners. The total reps required are total between the two teammates. (On the round of 3, only one partner has to do 3 reps, or one partner can do 2 reps and the other can do 1 rep, as long as there are 3 total reps before moving back to the tandem deadlift.)
3 minute rest (minutes 35-38)
WOD 5 (minutes 38-50)
2 Athletes, same gender pair, must be opposite of gender pair used in WOD 4
Box Jumps 24/20
Athletes may switch out as needed. No tag-out station will be used for WOD 5.
Thrusters: The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders. 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.
Box Jumps: Athlete must jump onto the box with both feet taking off and landing at the same time. Athlete must fully extend hips at the top of the box and may not bound off of the top. Stepping off of the box is permitted. Step-ups are permitted for scaled athletes with no penalty. Full hip and knee extension must be reached at the top of the movement for a good rep.