AOF WINTER FEST 2023

15 min TimeCap:

WOD 2 A

0:00-8:00 AMRAP

8:00-10:00 REST

Double Under

40-80-120-160-200.....

Toes-To-Bar

8-16-24-32-40-48.....

Synchronize Bar Facing Burpee

6-12-18-24-30-36.....

RX-

40 Double Unders 
8 Toes to Bar 
6 Synchronized Bar facing Burpees 

Scale-

40 Single Unders
8 Hanging Knee Raises
6 Synchronized Bar facing Burpees

Description

0:00-8:00 on the WOD 2 A

10:00-15:00 to establish the complex

on wod 2 A the reps will be ascending.

Double Under

40-80-120-160-200

Toes-To-Bar

8-16-24-32-40-48

Synchronize Bar Facing Burpee

6-12-18-24-30-36

* Double Unders

- Athlete starts with the jump rope in their hands.
- They spin the rope twice under their feet with a single jump.
- The rope must pass under the feet twice for each jump to count as a rep.

* Single  Unders

- Athlete starts with the jump rope in their hands.
- They spin the rope once under their feet with a single jump.
- The rope must pass under the feet once for each jump to count as a rep.

Toes-to-Bar

- The athlete starts by hanging from the pull-up bar with arms fully extended.
- They then bring their toes up to touch the bar.
- Both feet must touch the bar simultaneously between the hands.
- Any swinging or kipping motion is allowed, as long as the toes touch the bar.
- At the start of each rep, both feet have to be behind the vertical plane of the Pull Up Bar.

Hanging Knee Raises

- The athlete starts by hanging from the pull-up bar with arms fully extended.
- They then bring their knees up pass their hips.
- Both knees must pass there hip simultaneously each rep.
- Any swinging or kipping motion is allowed, as long as the knees pass their hips.
- At the start of each rep, both feet have to be behind the vertical plane of the Pull Up Bar.

Synchronized Bar Facing Burpees

- Both athletes starts facing the barbell with the chest and thighs touching the ground.
- They stand up and jump over the barbell.
- A two-footed takeoff is required.
- The athlete must touch their chest and thighs to the ground on each repetition.

10 min AMRAP:

60/40 Cal Echo Bike

80 Wall Balls

50 Box Jump Over

Max Rep Power Snatches

RX-

80 Wall Balls 20/14
50 Box Jump Over 30/24
Max Rep Power Snatches 135/95 

Scale-

80 Wall Balls 14/10
50 Box Step Over 24/20
Max Rep Power Snatches 95/75 

Description

Wall Balls

- The athlete starts standing with a medicine ball held at the chest/face level, facing a wall.
- They perform a full squat, crease of the hip below the knee.
- The athlete throws the ball to a designated target on the wall, hitting or surpassing the target height.
- Height: 10’/9’

Box Jump Over

- The athlete begins with both feet on the ground.
- They jump onto the box, landing with both feet fully on top.
- A two-footed takeoff is required, but a step-down or jump-down is allowed.
- Height of the box is M:30inch and F: 24inch

Power Snatches

- The athlete starts with the barbell on the ground
- They must lift the barbell from the ground to an overhead position in one fluid motion.
- A squat snatch is not acceptable.
- The barbell must pass directly overhead with the athlete standing fully extended.
-Repetitions are counted when the athlete reaches full hip, knee, and arm extension.

WOD 2 B

From minute 10:00-15:00

Find a 1RM of the following Complex

2 Hang Squat Clean + 1 Power Clean + 2 Front Squats + 1 S2O

Description

 10:00-15:00

Complex: 2 Hang Squat Clean + 1 Power Clean + 2 Front Squats + 1 S2O

- The athlete starts with the barbell on the ground(empty barbell).

- They you must deadlift the bar first then perform  2 hang squat cleans, bringing the barbell to the front rack position performing a full squat with hip crease below the knee and full extension at the top.

- They then perform 1  power clean bringing the barbell to the front rack postion and full extension at the top.

- They then perform 2 front squats with the crease of the hip below the knee and full extension at the top.

- Finally, the athlete completes 1 shoulder-to-overhead movements (strict press, push press, push jerk, or split jerk).

- The athlete has to start the complex within the timecap.

13min TimeCap

3 Rounds:

10 Single Arm Overhead DB Squat
12 Pull Ups 

3 Rounds
12 Double DB Snatch
10 Chest to Bar Pull Ups

3 Rounds
14 Thrusters
8 Bar Muscle Ups 

RX-

3 Rounds:
10 Single Arm Overhead DB Squat 50/35
12 Pull-Ups

3 Rounds
12 Double DB Snatch 50/35
10 Chest to Bar

3 Rounds
14 Thrusters 50/35
8 Bar Muscle Ups

Scale-

3 Rounds:
10 Single Arm Overhead DB Squat 35/20
12 Ring Row

3 Rounds
12 Double DB Snatch 35/20
10 Pull Ups 

3 Rounds
14 Thrusters 35/20
8 Burpee Pull Ups

Description

Single arm DB overhead squats 

- The athlete performs a full squat, crease of the hip below the knee, and then stand up fully with the DB overhead.
- The DB must remain overhead throughout the entire movement and can not touch the head during the movement.
-A full DB squat snatch is permitted but not required to start the movement if standard depth is achieved.

Pull-Ups

-The athletes must be at a Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met.
-The arms must be fully extended at the bottom with the feet off the ground.
-At the top of the movement, the chin must break the horizontal plane of the bar. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.)

Ring Rows

-During the movement, the athlete's heels are completely placed over the taped area. The athlete holds the rings in full grip and is extended in the knees, hips

-The rep is counted when the athlete touches the chest with the back of his thumbs or a part of the rings and when the knees, hips and elbows remain fully extended.

Chest-to-Bar Pull-Ups

- The athlete starts hanging from the pull-up bar with arms fully extended.
- They pull their chest to touch the bar, at or below the collarbone.
- The athlete must reach full extension at the bottom of each repetition.

Double DB Snatch

- The dumbbell snatch starts with the dumbbell| on the ground and finishes with the dumbbell directly
overhead.
- At the bottom of the movement, ONE head of each of the dumbbell must touch the ground.
- The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed.

Thrusters

- The athlete starts with the DB in the front rack position.
- They perform a front squat and then drive the DB overhead in one fluid motion.
- The DB must reach full lockout overhead with the athlete standing fully extended.
- A full DB squat clean is permitted but not required to start the movement if standard depth is achieved.

Bar Muscle-Ups

- The athlete starts hanging from the pull-up bar with arms fully extended.
- They perform a combination of a pull-up and a dip, transitioning over the bar.
- The athlete must reach full extension at the bottom of each repetition.

Burpee Pull- Ups

- Athletes must touch the chest and thighs to the ground at the bottom of each burpee.
- Athletes may choose to step or jump into this position.
- If the athlete is using an exercise mat (or other equipment) to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.