BEAUTY AND THE BEAST 2023 WHANGAREI

Spicy Ladies 2.0

6 min time cap

30 clean and jerks

30 snatches

Rx 60/40

Inter/Masters 50/35

Beginners 40/30

Teens 35/25

1 min rest after time cap

Clean and Jerk

Each rep starts with the barbell on the ground

The barbell is lifted from the ground with both hands

The ‘Clean’ portion ends with the barbell in the front rack position, over the heels, with the elbows in front of the barbell

The ‘Jerk’ portion is completed with the barbell being raised over head with full extension of the elbows, shoulders, hips and knees, and the barbell directly over the head and heels

This can be completed as either a strict press, push press, push jerk or split jerk

Athletes may share the reps as required but must transition with a hand to hand touch

Snatch

Each rep starts with the barbell on the ground

The barbell is lifted from the ground with both hands

The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders

The Snatch is completed with the barbell being raised over head with full extension of the elbows, shoulders, hips and knees, and the barbell directly over the head and heels

Athletes may share the reps as required but must transition with a hand to hand touch

Spicy Ladies 2.0

6 min time cap

30 clean and jerks

30 snatches

Rx 60/40

Inter/Masters 50/35

Beginners 40/30

Teens 35/25

1 min rest after time cap

Clean and Jerk

Each rep starts with the barbell on the ground

The barbell is lifted from the ground with both hands

The ‘Clean’ portion ends with the barbell in the front rack position, over the heels, with the elbows in front of the barbell

The ‘Jerk’ portion is completed with the barbell being raised over head with full extension of the elbows, shoulders, hips and knees, and the barbell directly over the head and heels

This can be completed as either a strict press, push press, push jerk or split jerk

Athletes may share the reps as required but must transition with a hand to hand touch

Snatch

Each rep starts with the barbell on the ground

The barbell is lifted from the ground with both hands

The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders

The Snatch is completed with the barbell being raised over head with full extension of the elbows, shoulders, hips and knees, and the barbell directly over the head and heels

Athletes may share the reps as required but must transition with a hand to hand touch

Wod 2: Who’s the Boss 2.0

7 min time cap

Combined Max weight Clean

Clean

The barbell is lifted from the ground with both hands

The Clean ends with the barbell in the front rack position, over the heels, with the elbows in front of the barbell, full extension of the hips and knees, and the barbell directly over the heels, under control

The clean can be completed as a Muscle, Power or Squat variation

Wod 2: Who’s the Boss 2.0

7 min time cap

Combined Max weight Clean

Clean

The barbell is lifted from the ground with both hands

The Clean ends with the barbell in the front rack position, over the heels, with the elbows in front of the barbell, full extension of the hips and knees, and the barbell directly over the heels, under control

The clean can be completed as a Muscle, Power or Squat variation

Drag Race

First Athlete:
4 min AMRAP

20 lateral bar burpees
20 drag rope skips (15 for beginners and Teens)
Max Effort Shoulder to Overhead

@4 mins
Second athlete:
4 min AMRAP

20 lateral bar burpees
20 drag rope skips (15 for beginners and Teens)
Max Effort Hang Squat Cleans

RX 50/70
Inter/Masters 40/60
Beginners 30/40
Teens 30/40

2 x 4 min AMRAP - 8 MIN TIME CAP

All team members at the start line.  Both team members can go to their bar at 3,2,1 Go.  Team member 1 starts with the first 4 min AMRAP, tag team member 2, they will then start their 4 min AMRAP.

Choose your order.

SCORE = total barbell reps.

Burpees Over Barbell
The athlete will start standing lateral to the barbell, then lower to the ground. Chest must touch the ground, then come up to their feet. They must jump over the barbell with two feet to the other side where the athlete will start the next rep.

Drag Rope Skips
The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Shoulder to Overhead
The bar starts on the ground. Athletes will pick up the barbell, with two hands, muscle, power or squat clean it to the shoulder.
For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line.
Shoulder Press(Strict), Push Press, Push Jerk, Split Jerk are all allowed.

Hang Squat Cleans
Each rep starts with the barbell in the Hang position with arms straight,
The hang clean emphasizes the second and third pulls of the clean, from the hang position with the bar at the hip, to the full squat receiving position, and finally to the end of the lift with the bar in the front rack.

Drag Race

First Athlete:
4 min AMRAP

20 lateral bar burpees
20 drag rope skips (15 for beginners and Teens)
Max Effort Shoulder to Overhead

@4 mins
Second athlete:
4 min AMRAP

20 lateral bar burpees
20 drag rope skips (15 for beginners and Teens)
Max Effort Hang Squat Cleans

RX 50/70
Inter/Masters 40/60
Beginners 30/40
Teens 30/40

2 x 4 min AMRAP - 8 MIN TIME CAP

All team members at the start line.  At 3,2,1 go both can go to their barbells.  Team member 1 starts with the first 4 min AMRAP,  tag team member 2, they will then start their 4 min AMRAP.

Choose your order.

SCORE = total barbell reps.

Burpees Over Barbell
The athlete will start standing lateral to the barbell, then lower to the ground. Chest must touch the ground, then come up to their feet. They must jump over the barbell with two feet to the other side where the athlete will start the next rep.

Drag Rope Skips
The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Shoulder to Overhead
The bar starts on the ground. Athletes will pick up the barbell, with two hands, muscle, power or squat clean it to the shoulder.
For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line.
Shoulder Press(Strict), Push Press, Push Jerk, Split Jerk are all allowed.

Hang Squat Cleans
Each rep starts with the barbell in the Hang position with arms straight,
The hang clean emphasizes the second and third pulls of the clean, from the hang position with the bar at the hip, to the full squat receiving position, and finally to the end of the lift with the bar in the front rack.

WOD 4 :  Gymnasasync 10 min time cap

30 TTB - shared (int/mas/teens 20 TTB) (Beg 30 sit ups)

10 Front Squats synchro

20 C2B Pull Ups - shared (int/mas/teens Pull Ups) (Beg 30 Kb SDHP (12/20kg)

20 Front Squats - synchro

10 Bar muscle Ups - shared (int/mas C2B) (teens Burpee Pullup) (Beginners 30 Kb Swings)

30 Front squats - synchro

*Front squats
RX 50/70

Inter/Masters 40/60

Beginners 30/40

Teens 30/40

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, and the feet must be brought back behind the bar and the rest of the body.

Chest To Bar Pull Up

Starting from a hanging position, Athletes can perform a kipping or butterfly movement pull up

At the top, the chest must clearly come into contact with the bar.

Pull Up

Starting from a hanging position, Athletes can perform a strict, kipping or butterfly movement pull up

At the top, the chin must clearly be seen above the bar.

Bar Muscle Up

The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. 

Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. 

No portion of the foot may rise above the lowest part of the bar during the kip.

You must move through at least a portion of a dip to reach the top of the rep.

The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar.

Only your hands can touch the bar, no other part of your arm can.

At the top of your rep,your arms must be supporting your weight, not resting on the bar.

Synchro Front Squat

This is a standard barbell front squat.

The bar starts on the ground; no racks allowed. 

The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean is allowed if the bar starts on the ground. 

The barbell must come to a full lockout racked on shoulders with the hips, knees fully extended.

 The synchronized portion of the movement is counted at the top of the rep, meaning both athletes MUST be locked out in full extension at the same time in order for the rep to count.

Ab Mat Sit Up

The Athlete starts lying down with ab mat rest in the lower back, soles of feet together behind the Kettlebell.

Hands touch the ground overhead, reaching the arms forward on the accent. 

Rep is counted when shoulders are above hips and a touch of the kettlebell is shown.

Kettlebell Sumo Deadlift High Pull

The hands must be inside the knees. 

At the top, your hips and knees must be extended with the kettlebell in line with or above the clavicle.

Kettlebell Swing (American)

Kettlebell passes between the legs. 

Finish position is when the kettlebell is overhead, with the arms extended and elbows, hips and knees locked out.