Never Back Down - Indy Series 2019 By 5STAR4MULA

FINAL WOD - RX

Top 4 Athletes only. To be announced.

FINAL WOD - Scaled

Top 4 Athletes only. To be Announced.

5 RFT:

500m ROW

15 OHS @95/65

5 RFT:

500m Row

15 OHS @45/35

At the count of 3,2,1 Go, athletes will start from behind a line in the parking lot, and complete a 3km time trial by foot. The finish line is back in the parking lot of the gym where you started. 

All Athletes, male and female will start at the same time. 

Map: from front door of gym, cross road to sidewalk on Gage, go right to the corner of westmount, turn left staying on sidewalk, turn left on Karn street, then left on Brybeck cres. which wraps around to westmount, back down to turn right at Gage, and return to finish line infront of gym.

Your score will be your placing, not your time.  

At the count of 3,2,1 Go, athletes will start from behind a line in the parking lot, and complete a 3km time trial by foot. The finish line is back in the parking lot of the gym where you started. 

All Athletes, male and female will start at the same time. 

Map: from front door of gym, cross road to sidewalk on Gage, go right to the corner of westmount, turn left staying on sidewalk, turn left on Karn street, then left on Brybeck cres. which wraps around to westmount, back down to turn right at Gage, and return to finish line infront of gym.

Your score will be your placing, not your time.  

WOD 2: Jelly Jumps - RX

At count of 3,2,1 Go, athletes will complete 2 Rounds for time of: 21/15 cal Assault Bike, 15 box jump overs at 24" for men and 20" for women, and 9 Front Squats at 155/105 for RX.

Athlete must remain on the bike until monitor shows designated calories.

Box jump overs must be a two foot take off, two feet must touch the top of box, no extension required on top, and two feet land on opposite side of box. Hands may not contact legs during any part of this exercise. 

Front squat- athlete may squat clean their first rep. Hips must clearly drop bellow parallel line to the knee and reach full extension of hips and knees at the top of each rep.

WOD 2: Jelly Jumps - Scaled

At count of 3,2,1 Go, athletes will complete 2 Rounds for time of: 21/15 cal Assault Bike, 15 box jump overs at 24" for men and 20" for women, and 9 Front Squats at 95/65.

Athlete must remain on the bike until monitor shows designated calories.

Box jump overs must be a two foot take off, two feet must touch the top of box, no extension required on top, and two feet land on opposite side of box. Hands may not contact legs during any part of this exercise. Step ups allowed for scaled, but two feet must still touch top of box.

Front squat- athlete may squat clean their first rep. Hips must clearly drop bellow parallel line to the knee and reach full extension of hips and knees at the top of each rep.

WOD 3: Clean Up On Aisle 3 - RX

With the remainder of 14 min from WOD 2

Athlete will establish a max weight to complete 1 clean +1 hang clean +1 jerk

Any style of clean is allowed, as long as the bar rests in the front rack position with full hip and knee extension. The bar must then stay off the floor but reach a position in the hang where the arms are fully extended before returning to the front rack at full extension from any style clean. Then any style of jerk is allowed as long as athlete finishes in the full lock out with bar overhead in line with the body, feet in line with eachother and hips and knees fully extended. Weight can continue to be added on unlimited amount of attempts or weight can be taken off. At the end of the 14 mins, the complex must be fully completed before the buzzer.

WOD 3: Clean Up On Aisle 3- Scaled

With the remainder of 14 min from WOD 2

Athlete will establish a max weight to complete 1 clean +1 hang clean +1 jerk

Any style of clean is allowed, as long as the bar rests in the front rack position with full hip and knee extension. The bar must then stay off the floor but reach a position in the hang where the arms are fully extended before returning to the front rack at full extension from any style clean. Then any style of jerk is allowed as long as athlete finishes in the full lock out with bar overhead in line with the body, feet in line with eachother and hips and knees fully extended. Weight can continue to be added on unlimited amount of attempts or weight can be taken off. At the end of the 14 mins, the complex must be fully completed before the buzzer.

WOD 4: Spicy Snatch - Scaled

 At the count of 3,2,1 Go. Athletes will complete 30 snatches 75/55. 20 lateral burpees over bar, and 10 chin over bar pull ups. 
Time Cap = 6 Mins

Snatches can be any style as long as athletes finish in the standing position with bar stacked over the body and hips, knees, elbows fully extended.

Burpee can be step in and out, but must jump with two feet over the bar and land with both feet at same time. Chest must make contact with floor on each burpee. 
 
Pull up- chin must clearly pass over the bar. Any grip on the bar can be used. Strict, Kip or butterfly can used.

Score will be amount of reps completed at the 6 min cap or time when finished all 60 reps.

WOD 4: Spicy Snatch -RX

 At the count of 3,2,1 Go. Athletes will complete 30 snatches at 95/65. 20 lateral burpees over bar, and 10 ring muscle ups 
Time Cap = 6 Mins

Snatches can be any style as long as athletes finish in the standing position with bar stacked over the body and hips, knees, elbows fully extended.

Burpee can be step in and out, but must jump with two feet over the bar and land with both feet at same time. Chest must make contact with floor on each burpee.

Ring muscle ups- must start from full hang with elbows extended and must finish fully lock out of elbow at top of the rings. Feet must not travel above the rings during any part of the muscle up.
 
Score will be amount of reps completed at the 6 min cap or time when finished all 60 reps.