Fall 2017 Week 5 WODs
A big thanks to several people in the community who submitted ideas for the WODs for our final week. I did the best I could to merge ideas to satisfy all you crazy people!
WODs 1 & 2: 4 athletes (2 males, 2 females) 8 minutes (minutes 0-8)
Power Snatch + 2 Hang Snatch + 3 Overhead Squat Complex
Each team will have 8 minutes to establish a max weight complex. The hands may not be taken off the barbell during the course of the attempt, nor may the bar touch the ground once the attempt has started. If an athlete misses the hang snatch or an OHS, he/she may retry that movement to continue the attempt as long as the barbell has not touched the ground or his/her hands have not come off the barbell.
Power Snatch: The bar must come from the ground in one continuous motion to full lockout overhead with the hips, knees, and elbows fully extended. The hip crease may not pass below parallel during the catch portion of the lift. A snatch from the hang is a no rep, but “pressing out” at the very top is permitted.
Hang Snatch: The athlete may not lower the bar past the knees once the power snatch rep has been completed. The barbell will move from the hang position (between the hip crease and the knees) to the overhead position. The athlete must lockout overhead with the hips, knees, and elbows fully extended and show control of the barbell for a good rep. Hang squat snatches are permitted but do not count as any of the overhead squat reps.
Overhead Squat: 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 at the top of the movement. 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.
Scoring: Two scores will be taken for this complex. WOD 1: Heaviest successful attempts from the 2 males. WOD 2: Heaviest successful attempts from the 2 females.
3 minute rest (minutes 8-11)
WOD 3: For Time with 20 minute time cap (minutes 11-31)
75 Cal Airbike
50 Thrusters 135/96/65
25 bar facing burpees
50 Thrusters 135/95/65
75 Cals Airbike
The ENTIRE TEAM can participate in WOD 3. Teams can use 4, 5, or 6 teammates, but may not use more than 3 of one gender. Only one athlete working at a time. 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 bike. The bar should be positioned in front of the bike with all of the non-working athletes positioned behind the seat of the bike for tag out. Athletes must physically tag the hand of the athlete when switching athletes.
3 minute rest (minutes 31-34 )
WOD 4: 4 athletes (2 males, 2 females)
AMRAP 12 minutes (minutes 34-46)
150 m Row
30 Feet Front Rack Walking Lunge
10 Chest to Bar (Scaled = Pullups)
30 Feet Front Rack Walking Lunge
WOD 4 is a relay format and must maintain a pre-determined order as well. Each athlete must complete a full round before switching out to the next athlete. If an athlete is unable to do the pullups, he/she may complete a 5 burpee penalty at the rig, then run back to the tag out station located behind the rower to tag another athlete in to complete the pullups. However, that athlete (the one completing the pullups for the other teammate) must then tag back out and tag back in the original working athlete to go back and finish the lunges. Any athlete can tag in for tag outs at any time, as long as the predetermined order is kept for the completion of the full rounds.
Row: Athletes may be on the rower ready to go, but may not touch the handle until “GO’ is called. Subsequent athletes may also be waiting on the rower for the athlete to finish their lunges but cannot touch the handle until the athlete complete the last lunge step.
FOR SCALED ATHLETES: Dumbbell Front Rack Walking Lunge: 35/20 Each lunge begins with the dumbbells at the shoulders, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the center of the athlete’s body when viewed from profile. The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. A lunge rep will count when both heels are past the 30 foot marker and the athlete is standing tall with the dumbbells at the shoulders and all standards for the repetition have been met. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. Shuffle steps between reps are not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells at the shoulders for the entire rep, the athlete must back up to the spot the last completed rep ended (the judge will indicate location). One rep will be given for each 30 foot section completed. FOR Rx ATHLETES: Kettlebell Front Rack Walking Lunge: 53/35 KB’s may NOT rest on the shoulders, but must be held in the front rack position. Coach Rob will demo the acceptable standard at CFWN for the Rx division.
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.