Fall 2017 Week 3 WODs presented by Joe Dozier with Move Home Nashville!
A big thanks to the crew from CFN Morningwod for submitting the WOD for our event this week!
There will be 3 total scores within this one WOD. The ENTIRE TEAM will participate in the entire event. Teams can use 4, 5, or 6 teammates, but may not use more than 3 of one gender, and must use whatever number they decide for the entire event. Only one athlete working at a time, except for the mile run….all athletes will complete the mile run together. Athletes may switch as needed, but athletes must tag out in rotation 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. Each host will need to set up a tag out station behind the jump box. The box should be positioned 6-10 feet from the wall, in front of the area where the HSPU or Feet Elevated pushups will be performed. The rest of the equipment can be positioned best suited for the host box based on available space, as long as all of the non-working athletes are waiting to tag on the opposite side of the box away from the wall. Please be conscious of staying out of the judges’ way during the WOD.
For Time: 60 minute time cap
1 mile run (all team members)
then… (one person working at a time)
300 Double Unders (Scaled: 200 Double Unders)
200 Calories on the airbike
150 Snatch (95/65/45)
100 Burpee over box (24/20)
50 Handstand pushups (Scaled: 50 hand release feet elevated pushups)
The 3 scores for this event are:
WOD 1: Team mile time (the time on the clock when the last team member crosses the finish line)
WOD 2: Total time to complete the entire chipper WOD (mile included, 3K Row included…so running clock the entire WOD)
WOD 3: 3K row time only (Record time on the rower at 3K meters)
Run: All members of the team will complete the mile. The time on the clock when the last member completes the mile run is the time for the team.
Double Unders: The jump rope must pass under the athletes feet twice before the athlete’s feet return to the ground. Rx division will complete 300 DU’s, Scaled divisions will complete 200 DU.
Air Bike: Pedal like hell as you have 3-5 other teammates that can tag in for you! Only the athlete exiting or getting onto the bike may adjust the seat height.
Snatch: The athlete may squat, power, or split snatch the weight overhead. The bar must come from the ground to full lockout overhead with the hips, knees, and elbows fully extended. If split snatching, feet must be brought back underneath the athlete to complete the movement. A snatch from the hang is a no rep.
Burpees over Box Jumps: Athlete must touch their chest and thighs to the ground before jumping over the box. (You do not have to jump and clap as in a regular burpee before jumping over the box…the jump onto the box is considered the jump.) The feet are the only part of the body that may touch the box when performing the burpee over box jump. If a hand, a glute, a knee, a face, or any other part of the body touches the box, it is considered a no rep and the rep must be started over by performing the burpee again. Rx athletes may jump over the box or onto the box, then jump or step off the other side of the box. Rx athletes MAY NOT step up onto or over the box (but may step down once jumping onto the box). Scaled athletes MAY STEP up onto the box. Both feet of the scaled athlete do not have to touch the top of the box if stepping over. The rep is complete when both feet of the athlete touches the ground of the opposite side of the box from where the burpee took place. Athletes do not have to reach full extension before stepping off the box. ***Very important: The height requirement of the box is 24″ for all males and 20″ for all females. Only the athlete tagging out of or tagging into the burpee box jump overs may change the height of the box. If an athlete performs the movement at the wrong height, NONE OF THOSE REPS count. Please help your teammates out and be very aware of making sure the box is flipped in between males and females. Females may choose to jump over a 24″ to avoid having to flip the box.
Handstand Push Up: Rx teams are required to perform HSPU. Each team will have an abmat with a 25lb plate making contact with the abmat on each side. Hands/fingers may NOT be inside the holes or hanging off of the plates. The movement begins in a handstand position. The athlete will then lower themselves onto the abmat and push back up into a fully locked out position with arms extended. Feet must be inside the width of your hands when at full extension and in contact with the wall. The feet are the only part of his/her body that may be in contact with the wall at the completion of the rep (athlete may NOT have his/her rear end touching the wall). If an athlete chooses to start in headstand, he/she must first push up into a full handstand before he/she can begin the first rep. (The pushup from the headstand DOES NOT count as a rep.) Athlete may do strict or kipping HSPU.
For Scaled Only: Hand Release Feet Elevated push-ups. Scaled athletes are required to perform hand release feet elevated push-ups. Athletes will place toes on top of a platform created by three 45# bumper plates (about 12’ tall) with hands on the ground. The stack of weights will be stacked against the wall where HSPU would be performed if it was an Rx division. (This makes the box with the tag out station consistent for the division.) The first rep will begin with the athlete’s arms at full extension with the body in a plank position and toes on the designated platform. The athlete will then lower his/her body to the ground makes contact with the ground, and pick up both hands, palms and fingers, from the ground. To complete the rep, the athlete must push his/body back up into the starting position, making the shoulders and hips rise at the same time (no snaking), and ending with arms fully extended and body straight (no sagging, no piking).
Row: Any damper setting is allowed. Athlete CAN be on the rower, locked in and waiting for his/her teammate to finish the last HSPU/HRFEPU. He/she may not touch the handle until the last pushup rep in completes. All athletes must enter, exit and adjust the machine with no assistance, as the tag out station behind the box will be used when switching athletes on and off the rower.