Dienstag 19. November 2013

WOD

A) BBG

B) QUALIFIER WORKOUT BoL3

INDIVIDUALS

As many rounds as possible in 20 minutes of:

50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 32/24kg
30 down-ups
20 pull-ups
100 double unders

MASTERS

As many rounds as possible in 20 minutes of:

50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 24/16kg
30 down-ups
20 pull-ups
100 double unders

SCALED COMPETITION

As many rounds as possible in 20 minutes of:

50 wall balls 7kg to 10ft/5kg to 9ft
40 KB swings Russian 24/16kg
30 down-ups
20 jumping pull-ups
100 single unders

MOVEMENT STANDARDS

WALL BALL

The athlete must use a wall ball of at least the prescribed weight i.e.
9kg = 19.8lbs = 20lbs med ball
7kg = 15.4lbs = 16lbs med ball
6kg = 13.2lbs = 14lbs med ball
5kg = 11lbs = 12lbs med ball

The movement starts with the athlete standing fully upright and the med ball on the floor. To start the movement the athlete must pick up the ball, perform a full squat with hip crease passing below the level of the knee, stand up and throw the med ball to hit the prescribed target. On the first rep the athlete can complete a med ball clean but the athlete must execute a full squat for the rep to count. If the athlete does not perform a full squat or the med ball does not hit the target the rep is not counted.

RUSSIAN KETTLE BELL SWING

The movement starts with the kettlebell (KB) on the floor. The athlete must pick up the KB, and swing the KB from between the legs to clearly above shoulder height. The athlete must show straight arms at the top of the movement. At the top of the swing, knees and hips must be fully extended and the KB must be clearly above shoulder height.

DOWN UP

The movement starts with the athlete standing fully upright, shoulders, hips, knees and feet in one vertical line.

The athletes must then lower themselves to the floor, until their hips and chest are in contact with the floor.

The athlete must then return to standing showing shoulders, hips, knees and feet in one vertical line.
Athletes can choose to step up/down or jump up/down.

PULL-UPS

The pull-up starts with the athlete hanging on the bar, with full extension of the elbows and shoulders. The athletes must then pull themselves up until their chin is above the horizontal line of the bar. Any pull-up style is allowed. Any grip is allowed. On kipping/ butterfly pull-ups the feet must pass through the vertical line of the bar at the bottom position.

JUMPING PULL-UP

To find the correct height for jumping pull-ups:

1. Grip your left wrist with your right hand just at the wrist joint (little finger closest to your wrist and first finger closes to your elbow).

2. Have your judge draw a line across your forearm just below where your first finger grips your forearm.

3. Stand underneath your pull-up bar with legs straight and both arms fully extended over head.

4. Your judge must be able to see the line drawn on your hand below the level of the bar when standing in front.

5. You can use mats or boxes to find the correct height under the bar.

The movement starts with the athlete holding the bar and the arms fully extended – (they will need to bend their knees)
The athletes must then jump/pull themselves up until their chin is above the level of the bar. The athlete must extend their arms fully between each rep.

DOUBLE UNDERS

The rope must pass under the feet twice with every jump. Attempts must not be counted.

SINGLE SKIPS

The rope must pass under the feet once with every jump. Attempts must not be counted.

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