Fittest Mum Online Qualifiers (1st Sept - 31st Oct)

FMO24 / WOD2: Fly My Pretty (19 mins)
1 Minute Work 1 Minute Rest (10 Rounds)
 
Mins 0-1/5/9/13/17: Buy In 20 Alt Lunges into Max Effort Pull Overs (or scaled option).

Mins 3/7/11/15/19: Buy In 20 Air Squats into Max Effort 'Strict' Toes To Bar (or scaled option).

Even Mins: Are Rest Minutes.
 
Mins 0-1/5/9/13/17: Athlete will complete their 20 Alt Lunges and for the time remaining within that 1 minute block, perform as many Pull Overs (or a scaled option) as they can. Athletes of all divisions may choose any of the below options. The harder the difficulty of the exercise, the higher the score per Max Effort rep.

Mins 0-1/5/9/13/17 Scoring Per Rep: Pull Over 6pts / Bar/Ring Muscle Up 4pts / Chest to Bar 2pts / Pull Up 1pt / 2 Toe Push Ups = 1pt / 4 Knee Push Ups = 1pt. 

Mins 3/7/11/15/19: Athlete will complete their 20 Air Squats and for the time remaining within that 1 minute block, perform as many Strict Toes to Bar (or a scaled option) as they can. Athletes of all divisions may choose any of the below options. The harder the difficulty of the exercise, the higher the score per Max Effort rep.

Mins 3/7/11/15/19 Scoring Per Rep: Strict TTB 5pts / Kip TTB 3pts / L Kicks 1pt / 2 Pole Kicks 1pt / 4 Butterfly Sit Ups = 1pt.

No Change within Round Rule: Athlete can change Max Effort exercise between rounds, but not within a round, so choose wisely.

Score = Total Reps (including buy in reps) + Max Reps based their scoring (E.G: 5 x Pull Overs at 6pts = 30pts). For the Max Effort 'Final Total' Exercise Reps: When all calculations are done & score totals tallied, round down to lowest full point (example: 522.75 = a score of 522pts).  

1 Min Rest & Straight Into WOD4 (Below):

FMO24 / WOD3 & WOD4: (Combined 15 Mins) - Must be done back to back.
 
FMO24 / WOD3: Snatch Palace (5 Rnds For Time / 9 Min Time Cap).

10 Hang Power Snatch
20 Bar Hops or 30 Step Overs                                   (both options = 20 Reps) (All RX/Int: Must Hop)
10 Power Snatch
5m Handstand Walk or 15m Bear Crawl                   (both = 5 Reps) (All RX only Must HSW)
10 Thrusters
 
RX: 40kg - Int: 30kg - Scaled: 25kg - Beg: 20kg - M55-59/M60+: 15kg

Score = WOD Finish Time or Reps completed in 9 Min Time Cap

9-10 Mins: 1 Min Rest (Can load bar for Complex WOD)

FMO24 / WOD3: Toa Wahine Lift Off                           (10-15 Mins: 5 Min Time Cap - Complex Lift)

3 Deadlifts
2 Cleans (Both from Floor, can be power or squat)
1 Front Squat
1 Shoulder to Overhead (any)
 
Complex Rules: Must be completed without letting go of the bar, no resting barbell on floor.

Score= Heaviest weight of completed complex.

Toa Wahine Lift Off

WOD4 Movement Standards video is combined with WOD3 3min 40 sec's into WOD3 Movement Standards video.

WOD3 & WOD4 must be done back to back with only a 1 minute rest inbetween them on a 15min running clock. Not to be done with a longer break than 1min.

This is specifically only for loading your Toa Wahine Lift Off score & to find your WOD4 scorecard.

FMOQ24 / WOD1: To The Wall (12 mins)
5 Min AMRAP (2 min mandatory Rest) 5 Min AMRAP
 
Reps: 2-4-6-8-10-12-14-16-18-(20's are continuous)

Wall Balls
Wall Ball Sit Ups (M55-59 & M60+ Butterfly Sit Ups)
Burpee over Wall Ball
5m Wall Ball Shuttle Runs (M55-59 & M60+ WallBall-less)

Wall Ball Weights: (All 9ft target) RX: 9kg - Int/Sca: 6kg - Beg/M55-59/M60+: 3kg.

 
(0-5mins) 1st 5 minute AMRAP: On 3,2,1 go Athlete will complete 2 reps of all 4 exercises, then 4 reps of all 4 exercises, then 6 reps, 8 reps & do as many reps as you can in the 1st 5 minute AMRAP.

(5-7mins): 'Mandatory' 2 minute Rest.

(7-12mins) 2nd 5 minute AMRAP: On 3,2,1 go Athlete will pick up where they left off in AMRAP 1 and carry on. For example if the athlete completed the round of 12's + 3 Wall Balls into their 14’s, the athlete will start from their 4th Wall ball in their 14's & carry on as far as they can go.

Note: Once/if the athlete gets through their 1st round of 20's. Then the athlete will continue but only continue to comple rounds of 20 reps per round, NOT 22/24/26 etc.

Score= Total completed Reps after both 5min AMRAPS

FMO24 WOD5: DumBox JumpBells
Chipper 1 Round 'For Time': 18min Time Cap
 
60 Box Jumps  (Sca/Beg/M55-59/M60+: Can Step Up)
60 DBL DB Deadlifts
50 Box Jump Overs (Sca/Beg/M55-59/M60+: Can Step Over)
50 Single DB Hang Snatch
40 Single DB Box Step Ups
40 DBL DB Shldr to O/Head
20 Single DB Step Overs
20 Single DB Devil Press
 
On 3, 2, 1 go, athlete will complete one full round as quickly as possible.

Rules: No Rebounding of Box Jump Overs for Safety
 
RX/Int: 15 - Sca: 12.5 - Beg: 10 - M55-59/M60+: 8
Score = Finish Time or Reps completed

RX/Int/Sca: 20" Box & Beg/M55-59/M60+: 16" Box.