WORKOUT DESCRIPTION WODSTOCK COPENHAGEN 2017 TEAM QUALIFIER 1A+1B

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1 WORKOUT DESCRIPTION WODSTOCK COPENHAGEN 2017 TEAM QUALIFIER 1A+1B 1A!! This workout is performed by both the MALE/MALE pair and FEMALE/FEMALE pair in two separate videos!! For time: 50 Snatches Every minute on the minute 4 Box Jump Overs Time cap: 6 minutes (06 minutes) 1B Max calorie row Time cap: 3 minutes (69 minutes) NOTES Workouts 1A and 1B are conducted on a running clock. This workout is performed by both the MALE/MALE pair and FEMALE/FEMALE pair in two separate videos. At the call of go, both athletes start with 4 box jump overs on their own box. Once all box jump overs are completed, the athletes may move to their barbell and start their snatches. Snatches may only start once both athletes have completed their box jump overs. Snatches may be shared between the athletes as they see fit. Every minute on the minute until the 50 snatches are completed, both athletes must move to their own box and perform 4 box jump overs. Workout 1A ends when full extension is reached on the 50 th snatch by any athlete of the pair. The athletes score will be the time it takes to complete all 50 snatches. Times will be recorded in full seconds not rounded up. There is a 6 minute time cap on workout 1A. If the athletes complete the snatches before the time cap they must wait until 6 minutes before proceeding with workout 1B. Scaled/first timers perform hang snatches, and may do step ups on the box jump overs. Only at 6 minutes may the athletes proceed with workout 1B. In 3 minutes (69 minutes) the athletes will row as many calories as possible. They may share the work as they see fit. The score is the number of calories rowed. TIEBREAK The tie breaker for workout 1A is the time at every 10 completed repetitions. There is no tie breaker for workout 1B. If the athlete does not complete the snatches within the time cap they will enter the total time in field 1 and the number of missing reps in field 2. Equipment Barbell of appropriate weight for your division (men use 20kg barbell / women use 15kg barbell) 2 Boxes, one for each athlete that is appropriate height for their division 1 Concept 2 Rowing machine

2 VIDEO SUBMISSION STANDARDS Prior to starting, the barbell and boxes and rower must be filmed so weights and height can be seen clearly. All video submissions must be uncut and unedited. A clock or timer with the workout time must be clearly visible throughout the workout. All exercises must be visible in the workout, with visible movement standards. All equipment used in workout 1A and 1B must be in the video throughout the video. Both athletes must be in the video the whole time. The display of the rower must be filmed after SCORE SUBMISSION PROCEDURE users will have to login to their personal profile on LeaderWOD, select the desired competition and enter the scores for the available WODs users will have time to enter the scores until the deadline users will be able to withdraw and enter a new score within the deadline for the teams, the team leader will be the only one responsible for entering the scores when the workout type is set as FOR REPS, users will find a single field for the reps: accepted values are numbers (in NN format). when the workout type is set as FOR TIME, user will find 2 fields for the score: one field is for the time it took to complete the wod (in MM:SS format), the other field is for the MISSING REPS (in NN format) > if the athlete does not complete the wod within the time cap, in this field he must enter the number of reps missing to complete the wod, and in the time field he must enter the total time elapsed (the time cap); if the athlete finishes the wod within the time cap, this field must be left blank additionally, only if the TIEBREAK is enabled for that wod, there will be one more field for the time it took to complete the prescribed amount of work that will be used as a tiebreaker > this tiebreaker score is always a TIME (in MM:SS format) and will be used by the ranking system when two or more athletes are tied on the main score (this is NOT another second score, it's a tiebreaker only) DIVISION PRESCRIPTIONS Men use 20kg barbell / women use 15kg barbell RX Men use 60kg for snatches and 24 inch box Women use 40kg for snatches and 20 inch box INTERMEDIATE Men use 50kg for snatches and 24 inch box Women use 35kg for snatches and 20 inch box SCALED/FIRST TIMERS Men use 30 kg for hang snatches and 24 inch box Women use 20kg for hang snatches and 20 inch box

3 MOVEMENT STANDARDS Box jump overs All box jump overs are conducted on a 24 inch box for men and 20 inch box for females. The 4 box jump overs are executed every minute on the minute until the athlete has completed their snatches. For the box jump overs all reps must begin on the side of the box. Each rep begins in the standing position. During the jump, both feet must leave the floor at the same time, and both feet must come in contact with the top of the box on the way over. Feet do not have to make contact with the box at the same time. Only the feet may come in contact with the box or this will be considered a no rep. There are no requirements for full extension on the top of the box.one footed jumping or stepping up is only permitted for scaled athletes/first timers. Step ups (Scaled/first timers only) All box jump overs are conducted on a 24 inch box for men and 20 inch box for females. The 4 box jump overs are executed every minute on the minute until the athlete has completed their snatches. For the box jump overs all reps must begin on the side of the box. Each rep begins in the standing position. The athlete may step up or perform a staggered jump. Both feet must come in contact with the box on the way over. Feet do not have to make contact with the box at the same time. Only the feet may come in contact with the box or this will be considered a no rep. There are no requirements for full extension on the top of the box.

4 Snatches For the snatch the barbell must start on the ground at the beginning of each rep. The bar is brought overhead in one continuous motion without touching shoulders or head. The rep is completed when the bar is overhead and the body is in full extension with the arms, hips and legs fully extended, and the bar over the center of the athlete s body when viewed from profile. As this is a snatch anyhow athletes may perform a Muscle snatch, Power snatch,squat snatch, or split snatch. For split snatch both feet must be brought back into alignment and full extension showed before the bar is taken down for the rep to count. Touch and go reps are permitted, but bouncing the barbell is not permitted and will be considered a no rep. Hang snatches (Scaled/first timers only) Scaled athletes perform the snatch from hang position with the bar starting above the knee. If the bar passes below the knee or the rep is conducted from the floor, before the bar is lifted up and full extension shown, this will be considered a no rep. Athletes may perform a Hang muscle snatch, Hang power snatch, Hang squat snatch, and hang split snatch. For the hang split snatch both feet must be brought back into alignment before the bar is taken down for the rep to count

5 Rowing The rower must be in the video throughout the workout. Athletes may not touch the handle of the rower until the clock has hit 6 minutes, but may turn on the screen, change damper settings, sit on the rower, and strap in their feet. Once the clock has hit 6 minutes the athlete may grab the handle, and proceed with workout 1 B. Once the clock hits 9 minutes the athlete must stop rowing and let go of the handle. At this time the athlete will take their camera and film up close the rower s screen in order to show the amount of calories rowed.

6 SCORE CARD WODSTOCK COPENHAGEN TEAM QUALIFIER 1A + 1B 1A For time: 50 Snatches Every minute on the minute 4 Box Jump Overs Time cap: 6 minutes (06 minutes) 1B Max calorie row Time cap: 3 minutes (69 minutes) 1 A 1B Snatches/ Hang snatches for Scaled Max calorie row Time reps DIVISION PRESCRIPTIONS Men use 20kg barbell / women use 15kg barbell RX Men use 60kg for snatches and 24 inch box Women use 40kg for snatches and 20 inch box INTERMEDIATE Men use 50kg for snatches and 24 inch box Women use 35kg for snatches and 20 inch box SCALED/FIRST TIMERS Men use 30 kg for hang snatches and 24 inch box Women use 20kg for hang snatches and 20 inch box TEAM NAME TIME 1A (6 min. if not completed) MALE/MALE FEMALE/FEMALE MISSING REPS (if not completed). CALORIES 1B