WOD Monday November 5th

The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym!

Warm up: 200 Meter jog, 10 PVC Overhead Squats, 10 Sit ups

1. Every 2 minutes for 9 sets:

First 3 sets: 2 Overhead Squats

Second 3 sets: 3 Front Squats

Third 3 sets: 4 Back Squats

2. The Fittest 2018 Qualifier Workout 4:

8 Minutes to Complete as Many Reps as possible

Workout Variations:

RX Male:                                                                RX Female:

5 Ring Muscle ups                                                      2 Ring Muscle Ups

5 Thrusters @ 155                                                      4 Thrusters @ 103

5 Hand-Release Burpees Over Barbell                    6 Hand-Release Burpees over Barbell

 

Intermediate Male:                                              Intermediate Female:

3 Bar Muscle ups                                                       1 Bar Muscle Up

5 Thrusters @ 135                                                     4 Thrusters @ 83

5 Hand-Release Burpees Over Barbell                   6 Hand-Release Burpees over Barbell

 

Scaled Male:                                                           Scaled Female:

5 Pull ups                                                                     2 Pull Ups

5 Thrusters @ 115                                                      4 Thrusters @ 63

5 Hand-Release Burpees Over Barbell                    6 Hand-Release Burpees over Barbell

 

Beginner Male:                                                        Beginner Female:

5 Thrusters @ 75                                                         4 Thrusters @ 43

5 Hand-Release Burpees Over Barbell                     6 Hand-Release Burpees over Barbell

Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet.

*For all Workouts Women’s bars are 33lb when empty*

Score: There is One Score = Total Reps Complete

Movement Standards:

Ring Muscle up: Any style of muscle up is allowed, strict, kipping or butterfly. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when arms are in a fully locked out position above the rings.

Bar Muscle up: Any style of bar muscle up is allowed, strict or kipping. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when arms are in a fully locked out position above the bar.

Pull up: Any style of pull up is allowed, strict, kipping or butterfly. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when chin reaches over the height of the pull up bar.

Thruster: Bar will be taken from the floor. Each rep will begin in a standing position with the bar in the front rack position. You will then descend into a full squat with hips dropping below the knee. Then drive up into a press overhead. The rep is counted when your arms, knees and hips are locked out in fully locked out standing position. Then and only then may you descend for another rep. You may do a full clean to start your first rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.

Hand-Release Burpee over bar: The rep will start at a standing position on one side of the barbell. You may jump back or step back into the bottom of a burpee, at the bottom of the burpee you must release your hands off the floor, then you can come up from the floor, you may step or jump forward. Next you will jump over the barbell to the opposite side with a two foot jump either sideways or forward. The rep is counted when both feet touch the floor after the jump over the bar. There is no requirement to stand all the way up at the top of the burpee and you can either face the barbell or be lateral next to the barbell when completing your reps. Beginners may step over the bar.

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