SCALED DIVISION: WOD #1- LARGE AND IN CHARGE
FOR TIME: 8 minute time cap
FAT BAR Fran
FAT BAR Deadlifts/ High knee raises
21-15-921-15-9
Thrusters (75/55)Deadlifts (185/125)
31-25-1831-25-18
Jumping chest to bar pull ups
High knee raises (above parallel)
DIRECTIONS:
Each pair will only get 1 fat bar to work with.
The bar will be loaded to FRAN weight.
Partner A- completes 21 thrusters once complete, Partner B- competes 31 jumping chest to bar pull ups then
Partner A- completes 15 thrusters once complete, Partner B- competes 25 jumping chest to bar pull ups then
Partner A- completes 9 thrusters once complete, Partner B- competes 18 jumping chest to bar pull ups
*While Partner A completes thrusters, Partner B must be holding a plate locked out overhead (45/25)
*While Partner B completes pull ups, Partner A must hold the bar locked out overhead
*Work must stop if the static holds are broken
Immediately upon completion of FRAN the pair loads the weight for DEADLIFT/HANGING KNEE RAISES.
Partner B- completes 21 deadlifts once complete, Partner A- competes 31 Hanging Knee raises
Partner B- completes 15 deadlifts once complete, Partner A- competes 25 Hanging Knee raises then
Partner B- completes 9 deadlifts once complete, Partner A- competes 18 Hanging Knee raises
*While Partner B completes deadlifts, Partner A must be holding a plate locked out overhead (45/25)
*While Partner A completes hanging knee raises, Partner B must hold the bar at the top of the deadlift
*Work must stop if the static holds are broken
The same partner cannot complete both barbell movements. (ex: if Partner B does thrusters, Partner A
must do deadlifts). The same is for the gymnastics movements. (ex: if Partner A does jumping pull ups,
Partner B must do hanging knee raises)
Jumping pull up height will be measured so that the person’s middle of the forearm hits the bar when the
arms are extended straight overhead in line with the shoulders. Full extension must be achieved at the
bottom of the rep.
SCORING:
Time completed or if time cap is reached score will be 8 minutes + 1sec per rep not completed.
SCALED DIVISION: WOD #1- LARGE AND IN CHARGE
MOVEMENT STANDARDS:
A successful thruster begins on the floor and moves to the front rack position in any manner possible. Once
the bar is securely in the front rack position the athlete must complete a front squat ensuring the hips pass
below the knee. Once the bottom of the squat is reach the athlete will rise from the squat while pushing the
bar to a controlled and locked out position overhead. The bar must be visibly over the center of the body
with the head in line or in front of the bar. To begin the next rep the bar is brought back to the front rack
position and the front squat is initiated. A full clean is permitted to begin the movement.
An unsuccessful thruster rep would consist of:
-Not passing below parallel in the squat
-Re-bending of the knees when pushing the bar overhead
-Not fully locking out hips, knees and arms in the finish position
-Not having the bar visibly over the center of the body
-Not having full control of the bar before moving onto the next repetition
Upon completion of the 21 thrusters the hanging partner will complete 21 jumping chest to bar pull ups while
the other partner is holding a plate locked out over head.
The same pattern will continue for the sets of 15 and 9.
The athlete completing the jumping chest to bar pull ups will be measured before the workout begins to
ensure there is a 6 in. gap between the top of their head and the pull up bar.
The movement begins with the arms fully locked out at the bottom of the rep. The movement is counted
when the chest visibly touches the bar.
The partner that completed the barbell movement in Fran is required to now complete the knee raises while
the athlete that completed the pull ups in Fran completes the deadlifts.
A successful deadlift rep begins on the floor and moves to a standing position with the knees locked out,
hips open and shoulders in line or slightly behind the bar. Repetitions can be touch and go but bouncing the
bar is not permitted. Full control must be maintained before the next rep is initiated.
An unsuccessful deadlift rep would consist of:
-Bouncing the bar at the start of the rep
-Not fully locking out hips, knees and arms in the finish position
-Not having the shoulders in-line or slightly behind the bar
-Not having full control of the bar before moving onto the next repetition
Knee raise repetitions begin with the athlete coming through a hanging position with arms locked out. The
feet must pass behind the vertical plane of the bar and then the knees must raise above the parallel plane of
the thigh.
SCALED DIVISION: WOD #2- FAST AND HEAVY
FOR TIME: 8 minute time cap
Complete as many rounds as possible in 8 minutes of:
20 SkiErg Calories
10 Clean and Jerks (125/85)
DIRECTIONS:
Calories and clean and jerks can be split any way.
SCORING:
Total repetitions completed during the 8 minutes.
MOVEMENT STANDARDS:
Ski erg calories and clean and jerks can be split between the pair anyway with no
minimum rep requirement for each partner. After 20 calories are reached, athletes will
then need to complete 10 clean and jerks. This pattern will continue for 8 minutes.
A successful clean and jerk repetition begins with the barbell on the floor and moves to
the front rack position in any manner possible. Once the bar is securely in the front rack
position the athlete must move the bar from shoulder to overhead, locking out at the top
of the movement. The next repetition starts on the floor.
An unsuccessful clean and jerk rep would consist of:
-The bar never making contact with the shoulders (i.e. close grip snatch)
-Re-bending of the knees when pushing the bar overhead
-Not fully locking out hips, knees and arms in the finish position
-Not having the bar visibly over the center of the body
-Not having full control of the bar before moving onto the next repetition
SCALED DIVISION: WOD #3- BOTTOMS UP
FOR TIME: 8 minute time cap
3 ROUNDS FOR TIME:
50 Air squats
25 AB Mat sit ups
10 Hang power cleans (115/75)
DIRECTIONS:
Reps can be split anyway the pair would like. They do not need to be even.
However, a minimum of 1 rep needs to be completed each round by each partner.
ex: Partner A does 49 air squats- Partner B does 1 air squat then Partner A completed 25
ab mat sit ups and 10 hang power cleans- This IS legal as long as Partner B successfully
completed 1 rep.
Ab mat sit-ups person must touch shoulders and fingers to the floor on the lay back.
When finishing the sit up the shoulder must pass in front of the seated hip.
SCORING:
Time completed or if time cap is reached, score will be 8 minutes + 1 sec per rep not
completed.
MOVEMENT STANDARDS:
Continue to next page
SCALED DIVISION: WOD #3- BOTTOMS UP
MOVEMENT STANDARDS:
A successful air squat repetition will begin standing at full up and knee extension with the shoulders visibly
over the hips. The athlete will descend until the hips pass below the knees. Once the bottom of the squat is
reached the athlete will rise from the squat until the beginning full lockout position is reached.
An unsuccessful air squat rep would consist of:
-Not passing below parallel in the squat
-Not full locking out knees or hips at the top of the squat
-Not having shoulders visibly over the center of the body
For successful ab mat sit ups:
-The athlete must sit with the higher part of the ab mat near the tailbone.
-The soles of the feet must be touching.
-The athlete will then lay back over the ab mat with straight arms.
-The back of the hands must touch the floor and then without hand or arm assistance the athlete sits up until the shoulders pass in front of the seated hips and touches the floor in front of them.
An unsuccessful ab mat sit up would consist of:
-Ab mat wrong way in seated position
-Not touching floor (on back and sit up)
-Feet not butterflied
-Shoulders not in front of hips on sit up
-Assisted sit up with arms or hands
A successful hang power clean rep begins on the floor and moves to a standing position with the knees
locked out, hips open and shoulders in line or slightly behind the bar. From there the athlete can re-dip to
move the bar from above the knee to the front rank position. The athlete must come to a full and controlled
lockout before the bar is brought from the front rack to the hang position for the next repetition.
An unsuccessful hang power clean rep would consist of:
-Not passing through a fully locked out deadlift position to start the first repetition
-Not fully locking out hips and knees in the finish position
-Not having full control of the bar before moving onto the next repetition
-Popping the bar off the shoulders before full lockout is reached
SCALED DIVISION: WOD #4- THE BURNER
FOR TIME: 8 minute time cap
Complete as many rounds as possible in 8 minutes of:
12 Calories on the rower
12 Lateral burpee rower hops
DIRECTIONS:
Calories and burpees can be split any way.
No open hip for full extension on the jump is required.
SCORING:
Total repetitions completed during the 8 minutes.
MOVEMENT STANDARDS:
Calories on the rower and burpee rower hops can be split between the pair anyway with
no minimum rep requirement for each partner.
A successful burpee rower hop begins with the athlete standing parallel to the rower. The
athlete then drops to the floor visibly touching the chest to the ground before jumping
up and over the rower. In order to begin the next burpee repetition the athlete must
jump back over the rower to where they started. A 2 foot take off IS NOT required in this
division.
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