WOD Wednesday November 7th

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: Warm up your barbell movements with an empty bar, set up all the things

The Fittest 2018 Qualifier Workout 3:

For Time: (There is no Time Cap!)

50 Wallballs / Power Wallballs

25 Hang Power Cleans

40 Pull ups / Australian Rows

20 Front Squats

30 Box Jump Overs / Step up and Over

15 Hang Power Snatches

20 Handstand Push ups / Push ups

10 Full Cleans

10 Toes-to-Bar / Sit ups

5 Overhead Squats

 

Workout Variations:

RX Male:                                                                  RX Female:

Wallballs @ 20 to 10FT                                            Wallballs @ 14 to 9FT

Barbells @ 135                                                         Barbells @ 93

Pull ups: Any Style                                                    Pull ups: Any Style

Box Jump Overs @ 24”                                             Box Jump Overs @ 20”

Handstand Push ups: Any Style, NO Ab Mat         Handstand Push ups: Any Style, NO Ab Mat

Toes-To-Bar: Yes                                                        Toes-To-Bar: Yes

 

Intermediate Male:                                                    Intermediate Female:

Wallballs @ 20 to 10FT                                                 Wallballs @ 14 to 9FT

Barbells @ 115                                                              Barbells @ 73

Pull ups: Any Style                                                        Pull ups: Any Style

Box Jump Overs @ 24”                                                 Box Jump Overs @ 20”

Handstand Push ups: Any Style, 1 Ab Mat                 Handstand Push ups: Any Style, 1 Ab Mat

Toes-To-Bar: Yes                                                            Toes-To-Bar: Yes

 

Scaled Male:                                                          Scaled Female:

Wallballs @ 20 to 10FT                                            Wallballs @ 14 to 9FT

Barbells @ 95                                                           Barbells @ 53

Pull ups: Australian Row(see Video)                       Pull ups: Australian Row(see Video)

Box Jump Overs @ 24”                                             Box Jump Overs @ 20”

Push ups (see Video)                                                Push ups: To 1 Ab Mat(see Video)

Sit ups: Touch to plate (see Video)                          Sit ups: Touch to plate (see Video)

 

Beginner Male:                                                    Beginner Female:

Power Wallballs @ 14 to 10FT                                  Power Wallballs @ 10 to 9FT

Barbells @ 75                                                             Barbells @ 43

Pull ups: Australian Row(see video)                         Pull ups: Australian Row(see video)

Box Step Overs @ 24”                                                Box Step Overs @ 20”

Push ups: To 1 Ab Mat on 2” plate                           Push ups: To 1 Ab Mat on 2” Plate

Can be on Knees(see Video)                                       Can be on Knees(see Video)

Sit ups: Touch to plate (see Video)                           Sit ups: Touch to plate (see Video)

 

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 = Time to Complete

Movement Standards:

Wallballs: Rep begins at a standing position holding the Medicine ball in the Front Rack. You then descend into a full squat with hip crease dropping below the knee and then drive out of the squat and throw the ball to the target. The ball must make contact with the target for the rep to count.

Power Wallballs: Rep begins at a standing position holding the Medicine ball in the Front Rack. You then dip and throw the ball to the target. A Full Squat is not required. The ball must make contact with the target for the rep to count.

Hang Power Cleans: Bar must be brought from the floor to a standing position then lowered to the hang position. Each rep is complete when the bar is in contact with the shoulders with elbows slightly in front of the bar and knees and hips fully locked out in a standing position. Then and only then can the bar be lowered back to the hang for another rep.

Pull ups: 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.

Australian Row Scaled: Set up a barbell on a squat rack by first laying flat on the ground and reaching arm to a fully locked out position next to the uprights. Set up barbell right above your max reach. Then place feet flat on the floor and raise hips in the air. Each rep begins with arms fully locked out and ends when contact with the chest is made with the barbell.

Australian Row Beginner: Set up a barbell on a squat rack by first standing next to the uprights. Set up barbell right at biggest part of your chest. Then place feet anywhere in front of the barbell. Each rep begins with arms fully locked out and ends when contact with the chest is made with the barbell.

Front Squats: Bar will be taken from the floor. Each rep will begin in a standing position. You will then descend into a full squat with hips dropping below the knee. The rep is counted when your 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 squat clean to start your first rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.

Box Jump Overs: Rep begins with a two foot jump off of the floor facing the box. It ends when both feet are on the floor on the opposite side of the box. There is no need for full extension on top of the box. Each rep must begin facing the box.

Box Step Overs: Rep begins with both feet on the floor facing the box. It ends when both feet are on the floor on the opposite side of the box. Both feet do not need to make contact with the box, but your trailing foot must go over the height of the box. There is no need for full extension on top of the box. Each rep begins facing the box.

Hang Power Snatches:  Bar must be brought from the floor to a standing position then lowered to the hang position. Each rep is complete when the bar is over the head and arms, knees and hips are fully locked out in a standing position. Then and only then can the bar be lowered back to the hang for another rep.

Handstand Push ups: Any style of Handstand push up is allowed, strict or kipping. Rep begins in a handstand, then the head must make contact with the floor or Ab Mat. It ends when arms are fully locked out with feet touching the wall.

Push ups: All push ups must start in a locked out plank position (NOT THE GROUND). Your feet should not leave the ground during the push up. Once in a plank position you will lower yourself to touching the floor or ab mat and then push back to the plank position. The rep is counted when you return back to a arms locked out plank position. Beginners can do push ups from your knees but all other standards apply.

Full Cleans: Each rep is from the floor and caught in a full squat(hip crease below the knee). The rep is counted when you stand up with knees and hips fully locked out and elbows slightly in front of the bar. Then and only then may the bar be dropped or lowered back to the floor for the next rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.

Toes-to-Bar: Strict or kipping toes-to-bar is allowed. The rep must start with arms fully locked out and feet off of the floor. The feet must go behind the body and then be brought to the pull up bar and make contact. Both feet must touch the bar in between the hands.

Sit ups: Each rep will start laying flat on the floor. You will touch the floor behind your head and then touch the plate placed in front of your toes. You can use any plate that is 2” or thinner. You may use an ab mat if you like but it is not required.

Overhead Squats: Bar will be taken from the floor. Each rep will begin in a standing position with the bar fully locked out overhead. You will then descend into a full squat with hips dropping below the knee. 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 snatch to start your first rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.

 

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