WOD ONE (2)

Individual Event 1

Fatty Cals – Advanced Division

For time

18-15-12-9-6

Assault bike calories

Hang power clean w/ fat bar (125/85)

– 9:00 Time Cap –

Fatty Cals – Intermediate Division & Masters 35-49

For time

18-15-12-9-6

Assault bike calories

Hang power clean w/ fat bar (105/75)

– 9:00 Time Cap –

Fatty Cals – Novice Division & Masters 50+

For time

18-15-12-9-6

Assault bike calories

Hang power clean w/ fat bar (95/65)

– 9:00 Time Cap –

 Notes and Movement Standards:

  • Athlete will start out on the Assault Bike, and will not have to reset monitor each round.
  • SCORE = time to complete.
  • Every rep not completed will add 1 second to your total time.

Hang Power Clean: The bar must start in the hang position with hips and knees fully locked out. The repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended and feet in line, under hips with control shown. This is a POWER clean, so bar must be received with hip crease above the top of the knee. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. A “squat” clean is NOT permitted.

Assault Bike: The athlete must stay on bike until each round’s required number of calories is met, jumping off before

Posted January 21, 2017 in: FiOK 5, Fittest In OK, Workouts by Fittest In OK