Seasons Beatings 2019

WOD 3: “Diane with a Twist”

(10 minute AMRAP):

21-15-9-21-15-9...until 10 minutes is up!

Deadlifts

HSPU

Toes to bar

Weights

   RX – 255/185

   Scaled – 185/135

   Teens – 135/95

   Masters – 225/155

HSPU - scaled is the only division that will sub hand-release push-ups for the HSPU. The deadlift moves from the floor until the hips are open and the knees are locked out. The shoulders must be behind the bar at the top position. The bar may be lowered to the ground or dropped from the top position. If the bar is dropped it must come to a stop before it is picked up again. No starting the rep from the bounce.

Handstand pushups must be complete with the palm of the hands inside of the designated box. Fingers may be on the taped lines but the joints of the fingers and palm must not touch the tape. The athletes can complete the movement either in a strict or kipping motion however at the top position they must have BOTH heals on the wall with their arms locked out.

During the toes to bar the feet must start out behind the pullup bar the athlete is suspended from and end with both feet touching the bar simultaneously between the athlete’s hands. The athlete cannot push off the ground with their feet to start the rep.

Athletes can split reps in any manner.

To Be Determined....

To Be Determined....

Workout starts with Fran 21-15-9 of thrusters and pull-ups

RX – 115/85lbs and chest to bar pull-ups

Scaled – 85/55 and chin over bar pull-ups

Teens - 75/55 and chin over bar pull-ups

Masters - 95/65 and chin over bar pull-ups

Once Fran is complete then the athletes will conduct Grace, 30 reps of clean and jerks.

RX – 155/115

Scaled – 115/75

Teens – 95/65

Masters – 135/95

There must be a pause at the shoulder during the clean and jerks. This is not a movement direct from the floor. Control must be demonstrated at the top of the lift.

Once Grace is complete then the athletes will move to the rower and row 1500m.

All reps/work may be split however athletes see fit.

This workout will be 2 scores:

Score One: When the athletes finish Fran

Score Two: When the athletes finish the entirety of the workout

Athletes MUST TAG HANDS when splitting reps. Your judge will not count reps if the athletes do not tag out.

Workout starts with Fran 21-15-9 of thrusters and pull-ups

RX – 115/85lbs and chest to bar pull-ups

Scaled – 85/55 and chin over bar pull-ups

Teens - 75/55 and chin over bar pull-ups

Masters - 95/65 and chin over bar pull-ups

Once Fran is complete then the athletes will conduct Grace, 30 reps of clean and jerks.

RX – 155/115

Scaled – 115/75

Teens – 95/65

Masters – 135/95

There must be a pause at the shoulder during the clean and jerks. This is not a movement direct from the floor. Control must be demonstrated at the top of the lift.

Once Grace is complete then the athletes will move to the rower and row 1500m.

All reps/work may be split however athletes see fit.

This workout will be 2 scores:

Score One: When the athletes finish Fran

Score Two: When the athletes finish the entirety of the workout

Athletes MUST TAG HANDS when splitting reps. Your judge will not count reps if the athletes do not tag out.

WOD One: “Karen Likes To Lift” 

(14min time cap): Two Scores

Buy in:

40 KBS

Then Karen

First 50 wallballs - Heavy Karen

Last 100 wallballs - Regular Karen

One athlete must be suspended from the pull-up rig with feet off the ground while other athlete works. May switch at any time.

In remaining time, both athletes establish a 1-rep max of the following:

2 hang squat clean and 1 jerk

Explanation:

Complete 40 KBS; split between the two athletes however they please.

Then begin Karen: One athlete must hang from the rig with feet off the ground for reps to count. Wallball can be picked up but the rep cannot start until the other athlete is suspended off the ground and the wallball must contact the target at or above the target height 10’/9’ before the other athlete can release from the pull-up bar. Reps can be split in any manner.

For the max effort lift: There must be a deliberate pause at the hip after bringing the bar off the ground. The hang clean can be high, mid or low. The squat must be visible with the hip crease below the top of the knee (below parallel). There must be a deliberate pause at the shoulder position prior to the jerk. The jerk can be a push jerk or a split jerk or any type of shoulder to overhead movement. If the athlete performs a split jerk the feet must come back inline with the bar before the bar is lowered. The athlete must show control at the top of the lift before lowering the bar.

The first score is the time that is annotated when the athletes finish the their last wallball rep.

The second score is the total weight successfully lifted in the 2 hang squat cleans and jerk.

RX weights: KB - 70/53; Wallballs - Men: 30/20 and Women: 20/14

Scaled/masters weights: KB - 53/35; Wallballs Men: 20/14 and Women: 14/10

Teens weights: KB - 35/26; Wallballs - Men: 20/14 and Women: 14/10

WOD One: “Karen Likes To Lift” 

(14min time cap): Two Scores

Buy in:

40 KBS

Then Karen

First 50 wallballs - Heavy Karen

Last 100 wallballs - Regular Karen

One athlete must be suspended from the pull-up rig with feet off the ground while other athlete works. May switch at any time.

In remaining time, both athletes establish a 1-rep max of the following:

2 hang squat clean and 1 jerk

Explanation:

Complete 40 KBS; split between the two athletes however they please.

Then begin Karen: One athlete must hang from the rig with feet off the ground for reps to count. Wallball can be picked up but the rep cannot start until the other athlete is suspended off the ground and the wallball must contact the target at or above the target height 10’/9’ before the other athlete can release from the pull-up bar. Reps can be split in any manner.

For the max effort lift: There must be a deliberate pause at the hip after bringing the bar off the ground. The hang clean can be high, mid or low. The squat must be visible with the hip crease below the top of the knee (below parallel). There must be a deliberate pause at the shoulder position prior to the jerk. The jerk can be a push jerk or a split jerk or any type of shoulder to overhead movement. If the athlete performs a split jerk the feet must come back inline with the bar before the bar is lowered. The athlete must show control at the top of the lift before lowering the bar.

The first score is the time that is annotated when the athletes finish the their last wallball rep.

The second score is the total weight successfully lifted in the 2 hang squat cleans and jerk.

RX weights: KB - 70/53; Wallballs - Men: 30/20 and Women: 20/14

Scaled/masters weights: KB - 53/35; Wallballs Men: 20/14 and Women: 14/10

Teens weights: KB - 35/26; Wallballs - Men: 20/14 and Women: 14/10