Fall 2017 Week 4 WODs
Each team will complete 5 WODs. Each team will designate 2 team members to complete each WOD. Each WOD will be a 6 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.
As you know, we always try to keep the ration 50/50 when it comes to who completes the workouts. I like this format we try to include at least one week each season because it does allow us to truly highlight each athlete’s strengths, but it is also meant to determine who has a well-rounded team. Therefore, in order to stay in line with our 50/50 rule, please follow these guidelines when organizing your teams of two for each WOD on Thursday:
There are 10 “slots” – 2 per WOD, 5 WODs total.
50% of them must be male, 50% of them must be female.
WOD 1 (minutes 0-6)
Deadlift Hold 275/185/125
ME KB Swing 70/53/35
Athlete 1 will deadlift the barbell and hold at the top position. Once athlete 1 is in position, athlete 2 will perform as many KB swings as possible. If the team member holding the barbell drops the barbell, the team member doing the KB swings must stop. If the drop occurs during the middle of the rep, that KBS rep does not count. Athletes may switch as needed and are not required to switch if the barbell is dropped.
Score = total KB swing reps
3 minute break (minutes 6-9)
WOD 2 (minutes 9-15)
Single Arm KB Overhead Squat 53/35/26
Athlete 1 will perform as many single arm KB overhead squats as they can, as athlete 2 completes a 200m run. When athlete 2 returns from the run, athletes must switch.
Score = total SA KB OH squat reps
3 minute break (minutes 15-18)
WOD 3 (minutes 18-24)
Plate Box Jumps (45/25/15) (24”/20”)
Overhead Plate Hold (45/25/15)
Athlete 1 will perform as many plate box jumps as they can, as athlete 2 holds a plate overhead. Work cannot begin on the box jumps until the other athlete has the plate overhead. The arms do not have to be at full extension, but must be above the height of the top of the head for the box jumps reps to be counted as good reps. If the plate drops below the height of the top of the head or touches the head, work must stop on the box jumps. Athletes may switch as needed and are not required to switch if the plate is dropped.
Score = total weighted box jump reps
3 minute break (minutes 24-27)
WOD 4 (minutes 27-33)
DB Snatch 50/35/20
Athlete 1 will perform as many single arm DB snatches as they can, as athlete 2 completes a 200m run. When athlete 2 returns from the run, athletes MUST switch.
Score = total DB snatch reps
3 minute break (minutes 33-36)
WOD 5 (minutes 36-42)
ME Rope Climbs
15 calorie Row
Athlete 1 will perform as many rope climbs as he/she can, as athlete 2 rows 15 calories. Work cannot be done on the rope climb until the other athlete has started to row. Once the athlete has rowed 15 calories, the rope climb must stop, and athletes MUST switch. Any rope climb already in progress during a 15 cal row will be counted as a rep should the 15 cal row be completed before the rope climb already in progress is completed.
Score = total rope climb reps
Deadlift Isometric Hold standard: Work may begin on the KBS once one teammate is holding the bar 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 KBS 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.
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.
KB Overhead Squat: With the KB in the overhead position, the hip crease must pass below the knee at the bottom of the squat, and the hips and knees must fully open at the top (full hip extension). The KB may not make contact with the head or shoulder at any time during the movement or it is a no rep. The judges will be particularly strict about ensuring the hip fully opens at the top of the squat (no leaning forward).
Plate Box Jump Standards: Each athlete will have his/her own plate. Athletes must hold the plate and jump onto the box showing full hip extension and control while standing on top of the box. The athlete may hold the plate in any manner. The plate nor hands may touch top of box. Scaled division MAY step up.
Plate Overhead Hold: Work may begin on the plate box jumps once one teammate is holding the plate in an overhead position. The arms do not have to be at full extension, but must be above the height of the top of the head for the box jumps reps to be counted as good reps. If the plate drops below the height of the top of the head or touches the head, work must stop on the box jumps.
Dumbbell snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted but bouncing the dumbbell is not allowed. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count
Rope Climb: Athletes may climb the rope in any fashion. For a rep to count the athlete must touch the horizontal bar of the rig, or the designated 12ft mark on the rope, depending on the host site.