ONLINE WOD 1 

​

**Deadline to submit it Saturday, 4/17 by 8PM**

​

*IMPORTANT: IF YOU THINK YOU MAY QUALIFY TO THE IN PERSON EVENT (TOP 10), PLEASSE VIDEO YOUR WORKOUTS! THIS IS FOR RX ONLY.

WE WILL BE RANDOMLY SELECTING ONE OF THE 3  WODS TO SUBMIT A VIDEO AT THE END OF THE ONLINE COMPETITION.

​

​

 

 

 

 

 

For Time (Time Cap: 20 Minutes)

​

"Lcpl Brandon Robinson" 

​

​

​

 

 

 

 

 

 

 

 

 

 

 

​

 

 

 

 

 

 

 

 

 

 

Rx : 

100 Wallballs 20/14 (10ft/9ft)

50 Deadlifts 115/75

25 Burpees Over Bar (Body is parallel to the bar)

50 Deadlifts 115/75

100 Wallballs 20/14 (10ft/9ft)

​

Scaled:

100 Wallballs 14/10 (10ft/9ft)

50 Deadlifts 75/55

25 Burpees Over Bar (Body is parallel to the bar

50 Deadlifts 75/55

100 Wallballs 14/10 (10ft/9ft)

​

At Home Version:

*For those who do not have access to a barbell or wall ball, you will have a 3rd option to submit "at home version score."

​

100 Air Squats 

50 Dumbbell Deadlifts (Using 2 dumbbells at 35/20#)

25 Burpee over the Dumbbell

50 Dumbbell Deadlifts (Using 2 dumbbells at 35/20#)

100 Air Squats 

​

Movement Standards: 

​

CLICK HERE FOR VIDEO DEMO OF STANDARDS

​

Deadlift: 

Start every rep of the deadlift with the barbell on the ground. Hands must be outside the knees. Sumodeadlifts are not allowed. Arms must be straight throughout. No bouncing allowed. The rep is credited when the knees and hips reach full extension and the head and shoulders are behind the bar. 

​

*If completing the at home version, the start of each rep must have one head of the dumbbell touch the ground. All other standards listed above apply. 

​

Wall Balls: 

The medicine ball must be in the support position in front of the body at the start of each rep of the wall ball. Squat until the hip crease is below the knee. Squat cleaning is allowed as long as the ball starts on the ground. The rep is credited when the ball hits the target at or above the specified height. If the ball hits low or does not hit the wall, it is a "no rep". 

​

Air Squats:

*If completing the at home version, during the air squat, squat until hip crease is below knee. Full extension of the hips and knees must be achieved to complete the rep. 

​

Burpee Over Bar:

Your body will be PARALLEL to the bar or dumbbell. Your hips and chest must touch the floor at the ground position.

​

For the Rx version you MUST  jump over the bar with both feet leaving the ground at the same time. They do not have to land at the same time. 

​

For the Scaled or at home Version, you may step over the bar.

​

​

 

 

 

 

 

 

 

 

 

ONLINE WOD 2

 

**Deadline to submit it Saturday, 4/24 by 8PM**

​

*IMPORTANT: IF YOU THINK YOU MAY QUALIFY TO THE IN PERSON EVENT (TOP 10), PLEASSE VIDEO YOUR WORKOUTS! THIS IS FOR RX ONLY.

WE WILL BE RANDOMLY SELECTING ONE OF THE 3  WODS TO SUBMIT A VIDEO AT THE END OF THE ONLINE COMPETITION.

​

Rx : 

18 Minute AMRAP:

15/12 Calorie Row

8 Single Arm Hang Dumbbell Squat Cleans (50/35#)

*4 Per Arm

6 Handstand Push-Ups 

​

​

Scaled:

18 Minute AMRAP:

15/12 Calorie Row

8 Single Arm Hang Dumbbell Squat Cleans (35/20#)

*4 Per Arm

6 Hand Release Push-Ups

​

At Home Version:

*For those who do not have access to rower, you will have a 3rd option to submit "at home version score."

​

18 Minute AMRAP:

50 Jumping Jacks

8 Single Arm Hang Dumbbell Squat Cleans (35/20#)

*4 Per Arm

6 Hand Release Push-Ups

​

Movement Standards: 

​

CLICK HERE FOR WOD ANNOUNCEMENT

​

CLICK HERE FOR MOVEMENT STANDARDS

​

Rowing:

The monitor on the rower must be set to zero calories at the beginning of each row. Athletes mays receive assistance on resetting the row each round. 

​

Single Arm Hang Dumbbell Squat Clean:

After the dumbbell is lifted from the floor, the athlete must pause with the dumbbell in the hang position (at his or her side or between the legs). From the hang position, the athlete then will perform with a squat clean or a power clean into a front squat. With either option the hip crease must go below to the top of the knee at the bottom of the squat. The athlete must stand up fully extending the knees and hips before lowering the dumbbell off the shoulders before moving onto the next rep. The non working hand may not come in contact with the body or the dumbbell while the dumbbell is being  lifted. Athletes may use 2 hands while lowering the dumbbell between reps.

​

You must complete 4 on one side before moving to the other side. When transitioning from one side to the next, you can switch the dumbbell mid air. You do not have to bring back to the floor.

​

Handstand Push-Up

The athlete must kick up into a handstand against the wall before descending down. The head must touch the ground at the bottom of the handstand push up and will be considered complete with the arms fully locked out at the top of the handstand and feet touching the wall before descending into the next rep. 

​

NOTE: This is not the same as the open standard.

​

Hand Release Push-Up

The athlete must start in a plank position. At the bottom of the push-up, chest must be touching the ground. The athlete will release hands to show full range of motion. They will then push up showing full lock out of the arms at the top of the push up.

​

ONLINE WOD 3

​

 

**Deadline to submit it Saturday, 5/1 by 8PM**

​

*IMPORTANT: IF YOU THINK YOU MAY QUALIFY TO THE IN PERSON EVENT (TOP 10), PLEASSE VIDEO YOUR WORKOUTS! THIS IS FOR RX ONLY.

WE WILL BE RANDOMLY SELECTING ONE OF THE 3  WODS TO SUBMIT A VIDEO AT THE END OF THE ONLINE COMPETITION.

​

For Time (18 Minute Time Cap)

​

Rx : 

​

3 Rounds:

8 Overhead Squat 115/75

8 Pull Ups

 

Then,

 

2 Rounds:

10 Power Snatch 115/75

10 Chest To Bar

 

Then,

 

1 Rounds:

12 Squat Snatch 115/75

12 Bar Muscle Ups​ 

​

Scaled 

Rx : 

​

3 Rounds:

8 Overhead Squat 75/55

8 Ring Rows

 

Then,

 

2 Rounds:

10 Power Snatch 75/55

10 Jumping Pull Ups

 

Then,

 

1 Rounds:

12 Squat Snatch 75/55

12 Pull Ups 

​

At Home Version: 

​

3 Rounds:

8 2-arm Dumbbell Front Squats (35/20#) 

8 Push Ups

 

2 Rounds

16 Dumbbell Push Press

16 Tricep Box Dips

 

1 Round

24 Dumbbell Thrusters

24 Burpees

​

​

Movement Standards: 

​

Overhead Squat: 

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved. The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.

​

Power Snatch: 

The barbell begins on the ground and must be lifted overhead in one motion. Power is required. Squat Snatch will be considered a no rep. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

​

Squat Snatch:

The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. In every division, the athlete must pass through a full squat with hips below the knees. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-to overhead any way.

​

Ring Row: Your feet should remain under the equipment/ceiling holding the rings. Lean back and fully extend arms and pull the rings to make contact with your shoulders or chest.

​

​

Jumping Pull Up:

For the jumping  pull-up, the bar should be at least six inches above the top of the athlete’s head when he or she is standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom of the movement, the athlete must lower his or her body so the arms are fully extended. At the top, the chin must clearly go above the bar. 

​

Pull Up:

This is a standard 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 chin must clearly be above the bar.

​

​

Chest-to-Bar 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. 

 

 

Bar Muscle Up: 

In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. 

​

​

​

​

 

​