WODs!

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WOD 1 (am) – Sponsored by Max Muscle

5 attempts for

RX – 1 RM Squat Clean to Thruster

Scaled – 1 RM Thruster

*Heats will be conducted in the same fashion as the OHS at the 2014 Games. Each athlete will have their own bar and will load the weight of their choice and will pull from the ground. The head judge will rotate around to each athlete, giving him/her 15 seconds to complete the movement. Each athlete will have 5 attempts to reach his/her highest weight. Tie break for WOD prize will be the least number of failed attempts.

Rx Division: 1RM Squat Clean to Thruster – The movement will begin with a squat clean and finish with a thruster. The hip crease must pass below the knee to reach full depth in the squat clean. The athlete may pause at the bottom of the squat, but once the ascend begins, the athlete must reach full hip, knee, and arm extension in one continuous movement. The athlete may not pause at the chest, and the athlete may not re-bend the knees. No jerks permitted.

Scaled Division: 1RM Thruster – The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders. The athlete may pause at the bottom of the squat, but once the ascend begins, the athlete must reach full hip, knee, and arm extension in one continuous movement. The athlete may not pause at the chest, and the athlete may not re-bend the knees. No jerks permitted.

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WOD 2 (am) – Sponsored by Smooth Is Fast

On a Running Clock of 12 mins:

2 Min Max Effort Burpees to plate

1 Min Rest

9 Min AMRAP of:

15 Toes to Bar

12 Alternating Pistols (RX) / Air Squats (Scaled)

9 Box Jumps 30/24/20

Total score on the WOD will be total reps completed (burpees plus AMRAP reps.) Scaled athletes will perform air squats. Scaled athletes MAY choose to scale T2bar hanging knee raises but will be ranked below any athlete completing the WOD with T2B.

Burpee to plate: At the bottom position, the athlete’s chest and hips must touch the ground. At the top position, the athlete must JUMP with both feet onto the bumper plate showing full extension of the hips and knees. Athlete does not have to clap at the top of the rep.

Toes to Bar: T2B – the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body at the beginning of each rep. The hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip crease.

Alternating Pistol: Athlete will stand on one leg, lower down into a squatted position with the hip crease below the knee, the non­-working leg in front, and stand up with full extension of the hip and knee. Hands and the foot not being stood on may not touch the ground during the movement. The athlete must show control at the top of the movement and must alternate legs each rep. Air Squat: (Scaled) –  Athlete must squat to full depth with hip crease below the knee. Athlete must reach full extension of the hips and knees at the top of the movement.

Box Jumps:  Athlete must jump onto the box with both feet landing at the same time. Athlete must fully extend hips and knees at the top of the box and may not bound off of the top. Stepping off of the box is permitted. Step-ups are permitted for scaled athletes only with no penalty. Full hip and knee extension must be reached at the top of the movement for a good rep.

 

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WOD 3 (pm) – Sponsored by Shoemaker Financial

12 min time cap

Buy in: 600M Run

Then 3 Rounds of

60 Double Unders

30 KB Swings 70/53/35

Buy Out: 600M Run

Scaled division MAY choose to scale the double unders to 60 singles, but MUST also scale the KB weight to 35/25, and will be ranked below any athlete who completes the WOD with double unders and the 53/35 KB weight. Any scaled athlete choosing to complete the double unders must complete at least 1 round of 60 double unders and 30 KB swings to have a qualifying score, otherwise a DNF will be given for the WOD. A tie-break time will be used for WOD prizes and will include the time at the end of the first of the 3 rounds.

600m Run: Athlete must slightly lean forward and alternate picking up and putting feet back down, creating forward momentum for 600 meters, preferably as fast as possible.

Double Unders / Singles: (DU) The jump rope must pass under the athlete’s feet twice before the athlete’s feet return to the ground. (SU) The jump rope must pass under the athlete’s feet once before the athlete’s feet return to the ground. RX athletes MUST complete DU; Scaled athletes may choose either DU or SU but must designate to their judge which movement will be performed prior to the WOD.

Kettlebell Swing: The movement will start with the bell between the athlete’s legs. Using both hands, the athlete will elevate the bell into the overhead position. At the top of the swing, the athlete’s arms must be fully extended and ears showing in front of arms. The knees, hips, shoulders, and elbows must be in a vertical line. The base of the kettlebell must be pointed towards the sky. The kettlebell must pass between the legs before the start of the next swing. NO DROPPING OF THE KETTLEBELLS! If an athlete drops a kettlebell, a 5 burpee penalty will be enforced immediately.

 

 

 

 

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WOD 4 (pm)- Sponsored by Warrior Massage and Mobility

*Scaled movement has changed from the original Talon Talks Podcast release

10 Min Ascending Ladder by 2’s

Rx

Handstand Pushups

Hang Snatch 135/95

Scaled

Shoulder-to-Overhead 95/65

Hang Snatch 95/65

Handstand Push Up Standards: Each athlete will have an abmat with a 25lb plate making contact with the abmat on each side. Hands/fingers may NOT be inside the holes or hanging off of the plates. The movement begins in a handstand position. The athlete will then lower themselves to make clear contact with the ab-mat and push back up into a fully locked out position with arms extended. Feet must be inside the width of your hands when at full extension and in contact with the wall. If an athlete chooses to start in headstand, he/she must first push up into a full handstand before they can begin their first rep. (The pushup from the headstand DOES NOT count as a rep.) Athlete may do strict or kipping HSPU.

Shoulder to Overhead: (Scaled only) –  The bar starts in the front rack position. This movement may be performed as either a strict press, push press, push jerk or split jerk. The rep will be counted when the athlete has reached full extension of the knees, hips, shoulders, and elbows and have their feet under his/her hips.

Hang Snatch: This movement begins with the athlete deadlifting the barbell and reaching full hip extension. The athlete will then lower the barbell no lower than the knees before snatching the weight overhead. The athlete must show control of the barbell with full lockout overhead with the hips, knees, and elbows fully extended.  If split snatching, feet must be brought back underneath the athlete to complete the movement.

*Scaled athletes may choose to snatch and STOH at a lighter weight than the standard to complete the workout, but will be ranked below any athlete performing the movements at 95/65.

*Tie-break time will be recorded at the end of the round of 8 to be used for WOD prizes if needed.

 

Final WOD – Top 5 Rx ONLY – TBD