WOD 1 Bend N Snap

21-15-9

Calorie Row

Deadlift

Box Jump

*STEP UP'S FOR SCALED

Rx & Masters 225/165, 24"/20"

Scaled 185/125, 20"/18"

**please be sure calories AND clock can both be seen in video

DESCRIPTION:

This test begins with the athlete seated on the rower with hands off of the handle. After “3, 2, 1, … go,” row 21 calories (counting up). When the rower reads 21 calories, move to the barbell and complete 21 Deadlifts. The athlete will then move to the box and will start with two feet on the ground, jump onto the top of the box coming to a standing position with knees and hips locked out on top of the box, completing 21 total box jump repetitions. Two-foot jumps, one-foot jumps and step-ups are all permitted. Continue this flow for the 15 and 9 rep rounds. Every rep counts in this workout. Credit will be given for partially completed rounds.

STANDARDS:

ROW: You must use a concept 2 rower and the monitor must be clearly visible in your video. The monitor on the rower must be set to zero and must count up to the designated calorie count.

DEADLIFT: Starting every rep with the barbell on the ground, and rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. The arms must be straight throughout, no bouncing. Sumo-deadlifts are not allowed.

BOX JUMP: Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up down as long as both feet start on the ground and end on the box together.

WOD 2 Powerball

A.) 0:00-8:00 AMRAP

5 Power Snatch

10 OH Squats

15 Wallballs 20/14

Rx 115/85

Scaled 75/55

DESCRIPTION:

This workout begins from the standing position with the barbell loaded to the appropriate weight. In the Snatch, the barbell goes directly from the ground to overhead position in one motion without stopping at the shoulders. After 5 reps are completed, the athlete will move onto completing 10 Overhead Squats and 15 wall balls. The athlete’s score will be the total number of repetitions completed within the 8-minute time cap. After the a 2-minute rest, athletes will have 5 minutes to establish a max Power Snatch.

STANDARDS:

Power Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. This is NOT a ground-to-overhead any way. A squat snatch, where the hip meets or passes below parallel, is a no rep.

Over Head Squat: The crease of the hip must be clearly below the top of the knees at the bottom. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully extended, and the bar directly over, or slightly behind, the middle of the body. The barbell may not touch any part of the body other than the hands during the overhead squat.

Wallballs: In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. *No starting a rep after a bounce off the ground.

WOD 2B Powerball

2:00 REST

B.) 10:00-15:00

Build to 1 Rep Max

Power Snatch

DESCRIPTION:

This workout begins from the standing position with the barbell loaded to the appropriate weight. In the Snatch, the barbell goes directly from the ground to overhead position in one motion without stopping at the shoulders. After 5 reps are completed, the athlete will move onto completing 10 Overhead Squats and 15 wall balls. The athlete’s score will be the total number of repetitions completed within the 8-minute time cap. After the a 2-minute rest, athletes will have 5 minutes to establish a max Power Snatch.

STANDARDS:

Power Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. This is NOT a ground-to-overhead any way. A squat snatch, where the hip meets or passes below parallel, is a no rep.

Over Head Squat: The crease of the hip must be clearly below the top of the knees at the bottom. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully extended, and the bar directly over, or slightly behind, the middle of the body. The barbell may not touch any part of the body other than the hands during the overhead squat.

Wallballs: In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. *No starting a rep after a bounce off the ground.

WOD 3 Popeye's forearms

20:00 TIME CAP

50 Cal Bike Buy In

3 Rounds

30 Toes to Bar *Scaled- Knee Raises

30 Alt. DB Hang C&J

50 Cal Bike Cash Out

Rx 50/35

Scaled 35/25

**please ensure calories AND clock can both be seen in video

DESCRIPTION:

This event begins with the athlete on the starting mat. At go, the athlete will move onto the Assault Bike to complete 50 calories. He or she will then move to the pull-up bar to complete 30 toes-to-bars and then the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 30 alternating clean and jerks then move back onto the bike for the final 50 calorie ride.

STANDARDS:

Bike: The monitor will be set to zero and the athlete must complete all their calories before moving off the equipment. The athlete is allowed to adjust their seat at any time but may not touch the monitor.

Toes to Bar: 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 with the feet off the ground, both feet must then come in contact with the bar at the same time between the hands.

DB Hang C&J: After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform any version of clean preferred so long as the dumbbell makes contact with the shoulder before being lifted overhead.