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ONLINE EVENT - 4/12 -  5/1/21


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US Army Soldier in Universal Camouflage

Individual WOD 1

For Time:
-10 Min Time Cap-
8 Rounds:
5 Handstand Push Ups
3 Burprees Over The Bar (Parallel)
1 Clean 205/135  


Handstand Push Up:

Begin with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. The rep is credited upon return to the starting position. At the bottom, the head must make contact with the ground. Strict or Kipping permitted.

Burpee Over the Bar: 

Your body will be PARALLEL to the bar. 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. 

Clean (Power, Split or Squat Permitted):

The barbell begins on the ground. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.





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Individual WOD 2


15 Min Time Cap
Max Clean + Front Squat + Jerk

*100 Cals/80 Cals on Rower

Cals must completed within the 15 minute time cap whenever they choose. There is no score for rowing, but anyone not completed in time cap will automatically be placed after the lowest lifter.


If you choose to get off your rower before completing the calories and it resets, you will have to start back over.

The barbell begins on the ground. The clean rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar. The Clean may be a Power, Split or Squat Clean. If performing a squat clean, the athlete must still complete the front squat following the clean.


When moving into the front squat following the clean, the crease of the athlete’s hip must be clearly below the top of the knees at the bottom.  The bar must remain in the front-rack position. The hands do NOT need to remain on the bar. The front squat rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.

Following the front squat , the barbell must be in contact with the shoulders to begin the jerk. • A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. • The rep is credited when: - The barbell is locked out overhead, and arms, hips, and legs are extended. - The bar is over or slightly behind the center of the athlete’s body, with feet in line. If the athlete fails the jerk and brings the barbell back to the front rack, the athlete may reattempt the jerk.







Individual WOD 3


For Time:

-18 Time Cap-

Toes To Bar
Snatch 95/65


100 Double Unders Buy In


Chest to Bar Pull Ups
Thrusters 95/65



Athletes begin by hanging from the pull-up bar with arms extended. • The heels must be brought back behind the bar. • Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time. • Any part of the feet may make contact with the bar.




The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. 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.


Pistol Squats: 

At the start and finish of each rep, the hips and knee of the working leg are extended. • The non-working leg must remain in front of the body (cannot pass beyond profile). • Holding on to the non-working leg is permitted.At the bottom, the hip crease must pass below the top of the knee on the working leg. • If any part of the body other than the support foot touches the floor before lockout, the rep will not count. • Must alternate legs after every successful rep. • Must complete a successful rep on one side before alternating. • Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

Double Unders: 

The rope passes under the feet twice for each jump. • The rope must spin forward for the rep to count. • Only successful jumps are counted, not attempts.

Chest-to-Bar Pull-Ups:

 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 make contact with the bar at or below the collar bone.


Each set of thrusters begins with the barbell on the ground. • The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position. • A full squat clean into the thruster is allowed when the bar is taken from the floor.











9 DEADLIFTS (315/225#)





Start every rep with the barbell on the ground. • Hands must be outside the knees. Sumo deadlifts are not allowed. • Arms must be straight throughout. No bouncing.T he rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

Ring Muscle Up: 

Begin hanging from the rings, with arms fully extended and feet off the ground. • If performing consecutive kipping muscle-ups, a change of direction below the rings is required. The rep is credited when the elbows are fully locked out in the support position. • Must pass through some portion of a dip before reaching lockout. • Kipping is allowed, but swings or rolls to support are not permitted. • No part of the foot may rise above the rings during the kip.

Handstand Walk: 

90' will be across the gym. You will not have to come down and turn around at any point. Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the starting line . • Stepping over the line is a “no rep.” • Must walk forward. • Coming down from the hands at any time requires a restart from where you left off. Your judge will have a piece of chalk and will mark your line when you come down. You must start your hands behind that line. Both hands must cross finishing line. 

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