Acerca de

friday_edited.jpg

RX DIVISION:

 

WOD #2 RX: 12 CAP

 

For Time:

30-24-18-12-6

Toes to Bar

Squat Clean @95/65

 

Equipment Needed:

Pull-up Bar

Barbell (95/65)

 

NOTES: Score Time. A Tie Break score will be recorded after the round of 24 Squat Cleans are completed. Partners will share a barbell with one athlete working at a time and dividing the reps as needed between the toes to bar and squat cleans. 

  • Toes to Bar: The working athlete will jump to the pull-up bar and establish a full hang position w/ the arms fully extended and feet off the ground. At the start of each rep, the athlete’s feet must pass behind the pull-up bar then make contact with bar at the same time, inside the hands for a good rep.

Squat Clean: The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

 

INTERMEDIATE DIVISION:

 

WOD #2 INTERMEDIATE: 12 CAP

 

For Time:

30-24-18-12-6

Toes above Waist  

Squat Clean @75/55

 

Equipment Needed:

Pull-up Bar

Barbell (75/55)

 

NOTES: Score Time. A Tie Break score will be recorded after the round of 24 Squat Cleans are completed. Partners will share a barbell with one athlete working at a time and dividing the reps as needed between the toes above waist and squat cleans. 

  • Toes above Waist: The working athlete will jump to the pull-up bar and establish a full hang position w/ the arms fully extended and feet off the ground. At the start of each rep, the athlete’s feet must pass behind the pull-up bar then pass above their waist at the top of the rep. 

  • Squat Clean: The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

SCALED DIVISION:

WOD #2 Scaled: 12 CAP

 

For Time:

30-24-18-12-6

AbMat Sit-ups

Front Squat @75/55

 

Equipment Needed:

AbMat

Barbell (75/55)

 

NOTES: Score Time. A Tie Break score will be recorded after the round of 24 Squat Cleans are completed. Partners will share a barbell with one athlete working at a time and dividing the reps as needed between the toes above waist and squat cleans. 

  • AbMat Sit-ups: Teams will use one (1) AbMat for this workout and may switch out at any time. The rep will begin with the athlete sitting in an upright position with the shoulders over their hips. The athlete will lay back touching the ground directly behind their shoulders (not to the sides) then sitting up and 2-hand touching the ground in front of their feet. The athlete’s shoulders must clearly be over the hips for the rep to count. 

  • Front Squat: The barbell begins on the ground. The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The bar must remain in the front-rack position. The hands do NOT need to remain on the bar. A full squat clean is permitted but not required to start the movement. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.