WOD-O-WEEN 2024

RX

10min AMRAP:
30 Cal Ski
15 Strict Handstand Push Ups
3 Legless Rope Climbs

Intermediate

10min AMRAP:
20 Cal Ski
15 Scaled Handstand Push Ups
3 Rope Climbs

Scaled

10min AMRAP:
20 Cal Ski
15 DB S2OH 35/25lbs
6 Ground to Standings

 

Movement Standards:

SKI ERG CALORIES

*switch in and out as you choose to get the calories done

 

STRICT HANDSTAND PUSH UPS

*split reps as you choose (no requirement to split reps)

*hands will be at the same height as your head for your reps, mats will be provided

*feet must finish between hands at the top of the rep

*hands must be touching the line (30X24x10")

*head must clearly make contact with the floor each rep

*a rep will be credited when your arms are locked out, head in line with body, and heels are in contact with the wall at the top of each rep. (at the finish no other body part can be touching the wall except for your heels) 

 

SCALED HANDSTAND PUSH UPS

*split reps as you choose (no requirement to split reps)

*Kipping AND/OR Strict Handstand Push Ups ARE ALLOWED 

*5" scaling will be applied to everyone in this heat (blue 45lb plate + abmat)

*feet must finish between hands at the top of the rep

*hands must be touching the line (30X24x10")

*head must clearly make contact with the floor each rep

*a rep will be credited when your arms are locked out, head in line with body, and heels are in contact with the wall at the top of each rep. (at the finish no other body part can be touching the wall except for your heels) 

 

DB SHOULDER TO OVERHEAD:

*split reps as you choose (no requirement to split reps)

*strict press, push press, push jerks, split jerks ARE ALLOWED 

*at the top of each rep arms must be locked out with hips, knees, shoulders, head stacked before going into your next rep

 

LEGLESS ROPE CLIMBS

*split reps as you choose (no requirement to split reps) 

*both hands must be in contact with the rope before you leave the ground

*judges will be watching for NO JUMPING on these climbs

*touch the metal beam in which the rope is hanging from

*descend safely but however you choose

*if you clamp your legs before touching the beam this will result in a no rep!

 

ROPE CLIMBS

*split reps as you choose (no requirement to split reps) 

*both hands must be in contact with the rope before you leave the ground

*judges will be watching for NO JUMPING on these climbs

*touch the metal beam in which the rope is hanging from

*descend safely but however you choose

 

GROUND TO STANDINGS

*split reps as you choose (no requirement to split reps) 

*the rep starts on the floor

*hips must be OFF THE FLOOR before athlete begins pulling up the rope 

*the rep is credited when the athlete is fully standing parallel to their rope

*on the descent the only standard is your shoulders/upperback need to touch the floor BEFORE your hips for the rep to count

RX

For Time (Relay Style)

Athlete 1: 11 Box Jump Overs 36/30" + 400m Run

Athlete 2: 11 Box Jump Overs 36/30" + 400m Run

 

Intermediate

For Time (Relay Style)

Athlete 1: 11 Box Jump Overs 30/24" + 400m Run

Athlete 2: 11 Box Jump Overs 30/24" + 400m Run

 

Scaled

For Time (Relay Style)

Athlete 1: 11 Box Step Overs 24" + 400m Run

Athlete 2: 11 Box Step Overs 24" + 400m Run 

 

BOX JUMP OVERS

* a rep is credited when you jump both feet on top of the box and get over the other side

*athletes may jump or step down from the box 

* reps must begin on the opposite side that you will be running so that when you finish your last rep you will go straight to the run

* assistance with your hands is NOT ALLOWED on the way up or down of the box 

 

BOX STEP OVERS

* a rep is credited when you step both feet on top of the box and get over the other side 

*athletes may jump or step down from the box but only a step up is allowed 

* reps must begin on the opposite side that you will be running so that when you finish your last rep you will go straight to the run

* assistance with your hands is NOT ALLOWED on the way up or down of the box 

 

RUN

* athletes will take off from their last box jump and run to the 400m mark (there will be a judge standing there to ensure you pass the mark)

* when you come back in you must touch your box in order to send the next athlete, anyone starting before their box gets touched will result in that rep being invalid

* the final time will be counted when the second athelete TOUCHES THEIR BOX after the run

 

All Levels:

10min to Establish a 1RM Clean

 

Flow:

*only one lifter may attempt a lift at any given time

*the order in which you lift or number of lifts you take does not matter for each person

*lift MUST BE COMPLETE upon time cap of 10:00! Any lift after the timer WILL NOT COUNT!! 

*highest successful lift is your score

*score will be the TOTAL of the two lifts between you and your partner 

 

Movement Standards:

CLEAN

*must lift the weight from the ground to your shoulders in the front rack position and fully stand up with control at the top of each rep

*you may perform a power clean or a squat clean so long as you finish standing tall with hip knees shoulders in a full lockout with hands under the bar in a front rack position

RX

60 Drag Rope Double Unders

50 Cal Echo Bike

40 Toes to Bar

30 Synchro DB Snatch 70/50lbs

20 Bar Muscle Ups 

 

Intermediate

80 Double Unders

40 Cal Echo Bike

40 Toes to Shoulder 

30 Synchro DB Snatch 50/35lbs

25 Chest to Bars

 

Scaled 

120 Single Unders

30 Cal Echo Bike

30 Knees to Chest

30 Synchro DB Snatch 35/25lbs

30 Ring Rows 

 

DRAG ROPE DOUBLE UNDERS

* Rope must pass under body twice for correct double unders

* You can use your own Drag Rope or one will be provided 

* split reps however you choose between you and your partner 

 

DOUBLE UNDERS

* Rope must pass under body twice for correct double unders 

* You can use your own Rope or one will be provided

* split reps however you choose between you and your partner 

 

SINGLE UNDERS

* Rope must pass under body once for correct single unders

* You can use your own rope or one will be provided 

* Split Reps however you choose between you and your partner 

 

ECHO BIKE CALORIES

* Get on the bike and pedal

* Screen will be turned on prior to you starting your calories

* Partner cannot move on until calorie goal is shown on the machine 

 

TOES TO BAR

* Split these reps with your partner however you choose

* toes must come in contact with the bar at the top BETWEEN the hands

* feet must clearly track behind the rig at the bottom of each rep

 

TOES TO SHOULDER

* split reps with partner however you choose

* toes must be higher than your hip height at the top of the rep in order for it to count

* feet must clearly track behind the rig at the bottom of each rep

 

KNEES TO CHEST

* split reps with your partner however you choose

*knees must be higher than your hip height at the top of the rep in order for it to count

*feet must clearly track behind the rig at the bottom of each rep

 

SYNCHRO DB SNATCH

* The rep is credited when you reach the top lockout position at the same time

* the dumbbell does NOT need to neccesarily hit the ground at the same time but both athletes need to be in the finished locked out position at the top of each rep in order for it to count. 

* one athlete may hold at the top while waiting for the other to get there

*both heads of the DB need to touch the floor each rep , if one head touches this will result in a no rep

 

BAR MUSCLE UPS

* split reps with your partner however you choose 

* the feet may NOT rise above the height of the bar during the repetition, this will result in a no rep

* pull overs and glide kips are not allowed 

 

CHEST TO BAR

* split reps with your partner however you choose

* the rep is credited when your chest makes contact with the bar below the collar bone!

* butterfly, kipping, or strict chest to bars will all count 

 

RING ROWS

* split reps with your partner however you choose

* rep is credited when your chest makes contact with the rings 

* arms must be straight and locked out at the bottom of each rep

* feet must remain in contact with the tape line in order for the rep to count