WOD - Event 5 Sponsored by Triad Nutrition and City Pres OKC

WORKOUT

Pair 1 (males or females)
AMRAP 5:00
9 axle deadlift + 6 axle hang power clean + 3 axle S2OH 
[ RX: 155#/105# | SC & MS: 115#/75# ]
 
Pair 2 (other half of team at same time)
AMRAP 5:00
12 CTB + 9 box jump over (24″/20″) + 6 pistols
[ SC: chin over over bar & lunges | MS: chin over bar & Pistols ]
 
Transition 1:00
Then pairs switch and complete the other AMRAP 

2 SCORES = total reps for Axle AMRAP and total reps for bodyweight AMRAP

NOTES

Teams can choose whether men or women complete the axle bar AMRAP first. If women start on axle bar, they will finish on bodyweight AMRAP and vice versa.  So both men and women will complete both AMRAPs.

Teams have 1 minute of transition time to get to starting pad for each AMRAP and clock will be continuous throughout, so second part will start at 6:00 on the clock.

For Axle AMRAP, each athlete must complete a full round of 9-6-3 before their partner can start.  Athletes can only switch after a complete round is finished.

For bodyweight AMRAP, the pair can tackle the work however they choose.  One athlete does not have to finish a complete round of 12-9-6 by themselves or even all of one movement.  

MOVEMENT STANDARDS

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout movement. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Hang clean: As a part of the complex, each repetition must start from the hang, (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. 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. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended and control shown before the repetition is complete. A hang squat clean is permitted, but not required.

Shoulder to overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line and under hips.  If the shoulder to overhead is missed but brought back to the front rack, the Athlete may re-attempt the shoulder to overhead from there without taking the barbell back to the floor.

CTB pull up: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone. 

Pull up: This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar

Box jump overs: The box jump-over starts with the athlete facing the box (no lateral jumps are allowed) and finishes with the athlete jumping to top of box (with both feet) and then jumping or stepping down to opposite side of the box. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side. The athlete MAY NOT  jump completely over the box. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. 

Pistols: Athletes must alternate legs. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins and ends with the athlete standing and the hip fully open, knee fully locked out on the squatting leg.  The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the pistol.

Lunge:  A forward step or a backward step will be allowed.  Lunges will be performed in place (not walking). On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated before fully standing up, the rep will not count.




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