QUALIFIER WOD TSM nd MAY. Senior RX MEN. Senior Rx'D WOMEN 1 AMRAP 8

Transcription

1 From 22nd MAY to 4th JUNE QUALIFIER WOD TSM 017 Senior RX MEN Senior Rx'D WOMEN (every round change player start P1, and complete whole round. P2 has to be touched by P1 BEFORE performing next round. Team menbers have to alternating themselves every round.) (every round change player start P 1, and complete whole round. P2 has to be touched by P 1 BEFORE performing next round. Team menbers have to alternating themselves every round.) 4 HANG POWER CLEANS (60 kg) 8 WALL BALL SHOTS (9 kg 3mt) 30 PULL UPS 15 SQUAT SNATCHES (60 Kg) 24 CHEST TO BAR PULL UPS 12 SQUAT SNATCHES (70 Kg) 18 BAR MUSCLE UPS 9 SQUAT SNATCHES (80 Kg) 4 HANG POWER CLEANS (40 kg) 8 WALL BALL SHOTS (6 kg 2,75mt) 30 PULL UPS 15 SQUAT SNATCHES (40 Kg) 24 CHEST TO BAR PULL UPS 12 SQUAT SNATCHES (45 Kg) 18 BAR MUSCLE UPS 9 SQUAT SNATCHES (50 Kg) Every player has to perform almost one rep in each set of each movement Every player has to perform almost one rep in each set of each movement

2 Junior MEN Junior WOMEN (every round change player start P 1, and complete whole round. P2 has to be touched by P1 BEFORE performing next round. Team menbers have to alternating themselves every round.) 4 HANG POWER CLEANS (30 kg) 8 WALL BALL SHOTS (9 kg 3mt) 30 PULL UPS 15 SQUAT SNATCHES (30 Kg) 24 CHEST TO BAR PULL UPS 12 SQUAT SNATCHES (40 Kg) 18 MUSCLE UPS 9 SQUAT SNATCHES (50 Kg) Every player has to perform almost one rep in each set of each movement Senior SCALED MEN (every round change player start P1, and complete whole round. P2 has to be touched by P1 BEFORE performing next round. Team menbers have to alternating themselves every round. 4 HANG POWER CLEANS (40 kg) 8 WALL BALL SHOTS (9kg 3mt) 30 KNEE RISES 15 SNATCHES* (40Kg) 24 PULL UPS 12 SNATCHES* (50Kg) 18 CHEST TO BAR PULL UPS 9 SNATCHES* (60 Kg) Every player has to perform almost one rep each set of each movement. * Any stile snatch is allowed (power, deep or squat snatch) (every round change player start P 1, and complete whole round. P2 has to be touched by P1 BEFORE performing next round. Team menbers have to alternating themselves every round.) 4 HANG POWER CLEANS (25 kg) 8 WALL BALL SHOTS (6 kg 2,75mt) 30 TOES TO BAR 15 SQUAT SNATCHES (25 Kg) 24 PULL UPS 12 SQUAT SNATCHES (30 Kg) 18 CHEST TO BAR PULL UPS 9 SQUAT SNATCHES (35 Kg) Every player has to perform almost one rep in each set of each movement Senior SCALED WOMEN (every round change player start P1, and complete whole round. P2 has to be touched by P1 BEFORE performing next round. Team menbers have to alternating themselves every round. 4 HANG POWER CLEANS (30 kg) 8 WALL BALL SHOTS (6 kg 2,75mt) 30 KNEE RISES 15 SNATCHES* (30 Kg) 24 PULL UPS 12 SNATCHES* (35 Kg) 18 CHEST TO BAR PULL UPS 9 SNATCHES* (40 Kg) Every player has to perform almost one rep each set of each movement. * Any stile snatch is allowed (power, deep or squat snatch)

3 MASTER+35 MEN MASTER+35 WOMEN 1. AMRAP 8 (every round change player start P1, and complete 1. AMRAP 8 whole round. P2 has to be touched by P1 BEFORE performing next round. Team menbers have to alternating themselves every round. 4 HANG POWER CLEANS (40 kg) 8 WALL BALL SHOTS (9 kg 3mt) 2. FOR TIME (time cap 8 ) 30 PULL UPS 15 SNATCHES* (40 Kg) 24 CHEST TO BAR PULL UPS 12 SNATCHES* (50 Kg) 18 MUSCLE UPS 9 SNATCHES* (60 Kg) Every player has to perform almost one rep each set of each movement * Any stile snatch is allowed (power, deep or squat snatch) (every round change player start P1, and complete whole round. P2 has to be touched by P1 BEFORE performing next round. Team menbers have to alternating themselves every round. 4 HANG POWER CLEANS (35 kg) 8 WALL BALL SHOTS(6 kg 2,75mt) 2. FOR TIME (time cap 8 ) 30 TOES TO BAR 15 SNATCHES* (35 Kg) 24 PULL UPS 12 SNATCHES* (40 Kg) 18 CHEST TO BAR PULL UPS 9 SNATCHES* (45 Kg) Every player has to perform almost one rep each set of each movement * Any stile snatch is allowed (power, deep or squat snatch) NOTES Please be sure to watch the following entire workout instruction for full details. The athlete must be responsible for loading their own barbell to the appropriate weight during the workout. Athletes must introduce theriselves by specifying : team's name, members' name, category and date. If it is not done will be considered as penalty. BARBELL The same barbell must be used for the entire workout and he may not receive assistance when changing weight. Only athlete can laoded the barbell. TIMER We recommended that you set your clock to count up. WOD 1 SCORE When you submit your final result, your score will be the number of reps completed. PENALTY Every touch missed between athletes in each round is considered one rep less. WOD 2 SCORE When you submit your final result, your score will be the time. If not complete the workout in the foreseen time your score will be represented by the time cap + the penalty the PENALTY is the number of MISSING REPS TIE BREAK In this workout, we are using a special tiebreak method. At the end of every set of snatches, time should be marked.

4 From 22nd MAY to 4th JUNE QUALIFIER WOD MOVEMENT STANDARD HANG POWER CLEAN Every repetition of hang power clean sarts from the hang position and finish with the bar in front rack position with elbows in front of it and feet in line under the body. start the movement below the knee knee or hips are not extended at top position elbows NOT in front of the bar LATERAL BURPEE OVER For the burpees over the barbell the atlete has to touch the ground with chest and thighs. he must jumps over the barbell from both feet and lands on both feet.

5 chest doesn t touch the ground jumping or landing with one foot touch the bar jumping over WALL BALL SHOT During every repetition of the wall ball the atlete must squat below parallel, that it means the hip crest is CLEARLY below to the top of knee. Repetition finish when the ball hits the wall CLEARLY above the determined target. hip crests are not below parallel ball doesn t hit the wall or hits the wall below target PULL UP pull up starts with athlete hanging fully extended: the elbows are straight and the feet are off the ground. The chin must be over the bar at top position arm bent (not locked out) at start chin is NOT over the bar at finish

6 CHEST TO BAR PULL UP In the chest to-bar pull up the start position is the same of regular pull up but the movement finish whit chest touching the bar arm bent (not locked out) at start chest not making contact with bar BAR MUSCLE UP In bar muscle ups arms must be fully extended and feet off the ground at start. Atlete must pass through the dip and finish the repetition with his arms locked out above apparatus. Feet must not passing above the horizontal line of the bar Arm bent at start arm bent at finish take hands off the bar at top position TOES TO BAR (junior/master WOMEN) Arms extended in start position feet off the ground in start position heels behind vertical plane of bar in start position feet make contact with bar between and at same time in the finished position

7 Feet are NOT behind the vertical line of the bar at start feet not making contact with bar or feet contacting bar one at a time KNEE RISE (senior SCALED MEN/WOMEN) Arms extended in start position feet off the ground at start and heels behind vertical plane of bar. At finish knee must be above the horizontal line of hips Knee are below or in line with hips Feet are not behind the line of the bar at start SQUAT SNATCH (Senior RX - Junior) The squat snatch starts with barbell in contact with the ground. Before the top position atlete must squat below parallel. The repetition finish when the barbell is over head with arms, hips and knee fully extended and feet in line, under the body. weigth not touching the ground at start bar is lowering before the reaching extension (knee bent or hips not fully extended) bar is left out in front of body in over head position feet are not brought back under the body after split hip crests are not above parallel

8 SNATCH *any style (senior SCALED - MASTER) Snatch starts with barbell in contact with the ground. The repetition finish when the barbell is over head with arms, hips and knee fully extended and feet in line, under the body. weigth not touching the ground at start bar is lowering before the reaching extension (knee bent or hips not fully extended) bar is left out in front of body in over head position feet are not brought back under the body after split