Fall 2017 Week 2 WODs
To see where you are competing this week, please refer to the SCHEDULE POST.
Big shoutout to Coach Rob from CFWN for helping with some ideas for this week’s WODs. Please remember, we LOVE to have WOD suggestions from the community. Please submit to Tara via email and she will use your ideas and make them work for the locations of league.
Each team will complete 4 WODs on a running clock.
WOD 1: 4 athletes (2 males/2 females) (minutes 0-14)
3 Attempts to establish a 5RM Back Squat (from the rack)
Each team will start the WOD with a bar for the female athletes in the rack. The bar can be loaded to the desired weight of Female 1’s first attempt. At the call of 3-2-1-GO, Female 1 will make her first attempt at the 5RM back squat. She has one minute (minute 0-1) to complete the 5 reps, and only gets one attempt during the minute. (If she bails at any time during the lift, she must wait until her next opportunity to lift to attempt again.) If there is time remaining in the minute, the weight on the bar CAN be changed for the next lifter. At the start of the next minute, (minute 1-2), Female 2 will begin her designated time for her attempt. The two females will continue to alternate minutes until both female athletes have completed 3 attempts. There will be a 2 minute equipment change at the end of the females’ attempts, then we will begin the male athletes’ attempts. Rotation will be as follows:
Minute 0-1: Female 1
Minute 1-2: Female 2
Minute 2-3: Female 1
Minute 3-4: Female 2
Minute 4-5: Female 1
Minute 5-6: Female 2
Minutes 6-8: Equipment Change
Minute 8-9: Male 1
Minute 9-10: Male 2
Minute 10-11: Male 1
Minute 11-12: Male 2
Minute 12-13: Male 1
Minute 13-14: Male 2
Back Squat from Rack Standard: The bar will be taken from the rack for this event. The working athlete is the only athlete that may touch the barbell during the athlete’s attempt. During the attempt, the barbell must be held behind the neck on the athlete’s shoulders or back. At the bottom, the crease of the hips must pass below the height of the knee. At the top, the knees and hips must be fully extended with the barbell in control. Athletes may rest as needed anywhere during the movement, any time during the 5RM, as long as the barbell remains on the back and untouched by any other person. The athlete must complete all 5 reps within the minute provided for the attempt, reaching full extension on the last rep within the minute. If an athlete is no-repped on a squat, he/she may continue with the attempt, just not counting that particular rep. If the barbell is dropped, re-racked, or touched by anyone other than the working athlete, the attempt is over. All athletes participating in this WOD should know how to bail properly by pushing the bar off their backs while pushing the body forward. Therefore, the space behind the athlete should be clear of people and equipment. No spotters may be used for the safety of all involved. Please be smart, and remember that we do all need to be able to go to work on Friday.
Scoring: WOD 1 is the total of each highest successful lift for all 4 teammates.
3 minute rest (minutes 14-17)
WOD 2 & WOD 3: 4 athletes (2 males/2 females in same gender pairs) (minutes 17-31)
We will record two scores for this event. The first is for time, then with the remaining time, teams will complete AMRAP until the 14 minute mark has been reached. The same 4 athletes must complete both WODs 2 & 3.
WOD 2: For time:
200 Partner Wall Balls (20/14)
Deadlift Hold (365/255/175)
WOD 3: At the completion of the 200 Partner Wall Balls, with remaining time left on the 14 minute clock (until minute 31:00 on running clock):
AMRAP Clean & Jerks (185/125/75)
One same gender pair will be working on the Partner Wall Balls while the other same gender pair is performing the Deadlift Hold. Work on the Partner Wall Balls may only be performed if the deadlift bar is off the ground, in the Deadlift Hold position. Both athletes must squat for each rep in the Partner Wall Balls, and both athletes must have their hands on the barbell in the deadlift hold. Each team will have only one female bar and one male bar, so must be loaded appropriately for a quick transition into the C&J AMRAP. Anyone may help change the weight. Even though each team will have two bars, only one athlete can be working on the C&J’s at a time, since you only have one judge. Athletes may switch as needed.
Partner Wall Balls: BOTH partners will squat for ALL reps of the partner wall balls. The reps will begin with both partners squatting to full depth, and Partner A will toss the med ball to the target at a trajectory that will allow Partner B to receive the med ball. For a rep to count, BOTH athletes’ hip creases must pass below the top of the knee and the ball must touch the wall at the designated height. Men’s Rx and Scaled divisions will toss a 20# ball to a 10ft. target. Women’s Rx and Scaled divisions will toss a 14# ball to a 9ft target. If one partner does not squat to full depth, or the ball does not reach the target, no rep will be given.
Deadlift Isometric Hold standard: Work may begin on the Partner Wall Balls once both teammates are holding the barbell in a standing deadlift position with knees and hips at full extension, and shoulders behind the bar. Alternating grip may be used, but lifting straps may not be used. The deadlift bar must be at the top position of the deadlift for any wall ball reps to be counted as good reps. If at any time the knees or hips come out of full extension, or the shoulders come in front of the bar, the deadlift is considered to be dropped.
Clean & Jerk: The bar begins on the ground. Athletes must clean the weight to his/her shoulder receiving it in the front rack position. Athletes may muscle, power, split, or squat clean. The athlete does not have to reach full hip extension before beginning the jerk portion of the movement. We are allowing any shoulder to overhead movement for the jerk portion of the clean & jerk. The overhead portion 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, and elbows and his/her feet are returned under his/her hips.
Scoring: WOD 2 score is for time. WOD 3 is the total reps of C&J between all 4 teammates.
3 minute rest (minutes 31-34)
WOD 4: 4 athletes (2 men, 2 women) (minutes 34-48)
AMRAP 14 minutes
5 Burpee Muscle Ups
10 Box Jumps (30”/24”)
15 KB Swings (70/53)
20 Toes to Bar
5 Burpee Pullups
10 Box Jumps (24”/20”)
15 KB Swings (53/35)
20 Knee Raises
Only one athlete working at a time. Each team will have a “tag out station” near their box, away from the rig. Athletes must rotate in pre-determined order throughout the entire WOD. Athletes may tag out at any time. When an athlete is in rotation for a movement, he/she must complete at least one rep of that movement before tagging out. If he/she is unable to perform that movement, he/she will complete a 5 burpee penalty before being able to tag out.
Burpee Muscle up (rings): The athlete will begin the movement by touching his/her chest and thighs to the ground, and then jumping up to grab the rings for the movement. In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings. Failure to show full elbow extension at the bottom and/or top of the movement is a no rep.
Burpee Pull Up: The athlete will begin the movement by touching his/her chest and thighs to the ground. He/she will then jump up and pull themselves to the bar where the chin must clear the top plane of the bar. Athletes MAY jump into the pullup; full extension of the elbows at the start of the movement is not required. Athletes should be on a bar at a height where he/she can just touch the bar at full leg and arm extension. (Don’t use a bar that is obviously too short for you on this one, please;)
Box Jumps: Athlete must jump onto the box with both feet 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.
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. The kettlebell must pass between the legs before the start of the next swing. NO DROPPING OF THE KETTLEBELLS! If an athlete drops a kettlebell, a 5 burpee penalty will be enforced immediately.
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: For Scaled division, 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.