WOD for September 9, 2017

 WorldWideWOD

9am:“Frantastic Four”

10am:“Annie Get Your Oar”

11am:“Clean up on Aisle 3”

12pm:“Floater WOD”

 

**See Below for WOD Descriptions**

 

WOD 1: “Frantastic Four”

AMRAP 4 minutes:

12 thrusters (75#/55#)

9 toes to bar

6 push-ups

2 minute rest

AMRAP 4 minutes:

12 thrusters (95#/75#)

9 Pull-ups

6 burpees

2 minute rest

AMRAP 4 minutes

12 thrusters (115#/95#)

9 C2B Pull-ups

6 Bar Facing Burpees

Score: Total Reps from all 3 AMRAPs.

 

Scaled: Thrusters weight: (55#/45#, 75#/55#, 95#/65#)  Toes to bar- knees to elbows,  Pull-ups-jumping pull-ups (standard-6 inches from bar to top of head), C2B pull-ups-jumping chest to bar pull-ups

 

Beginner: Thrusters weight: (25#/15#, 35#/25#, 45#/35#) Toes to bar- Hanging knee raises, Pullups: Ring Rows(standard-rings must be set at nipple line when athlete is standing flat footed. Heels must be touching ground, but cannot be flat footed when performing rows. Body must be in tight plank position with rings reaching chest to complete rep) C2B Pull ups: Jumping Pull-ups

 

Masters 30 RX: Same as RX.

 

Masters 40 RX: Same as RX.

 

Masters 50/60 RX: Thrusters weight: (55#/45#, 75#/55#, 95#/65#) The rest is the same.

 

Masters 30 Sc: Thrusters weight (45#/35#, 55#/45#, 75#/55#): Toes to bar – hanging knee raises, Pull-ups-jumping pull-ups (standard-6 inches from bar to top of head) C2B pull-ups-jumping chest to bar pull-ups

 

Masters 40 Sc: Thrusters weight (45#/35#, 55#/45#, 75#/55#), toes to bar- Hanging knee raises, Pull-ups: Ring rows (standard-rings must be set at nipple line when athlete is standing flat footed. Heels must be touching ground, but cannot be flat footed when performing rows. Body must be in tight plank position with rings reaching chest to complete rep); C2B Pull-ups: Jumping Pull-ups

 

Masters 50/60 Sc: Thrusters weight: (25#/15#, 35#/25#, 45#/35#) Toes to bar- Hanging knee raises Pull-ups: Ring Rows (standard-rings must be set at nipple line when athlete is standing flat footed. Heels must be touching ground, but cannot be flat footed when performing rows. Body must be in tight plank position with rings reaching chest to complete rep)C2B Pull-ups: Jumping Pull-ups

 

Masters 40+ scaled Division Weights: (45#/35#, 55#/45#, 75#/55#)

 

Youth (7-9): dumbbell thrusters 5#, knee raises

 

Youth (10-12): dumbbell thrusters 10#, knee raises

 

Teen (13-15): thrusters weight: (35#/25#, 45#/35#, 55#/45#), knee raises, jumping pull-ups, jumping chest to bar

 

Teen (16-18): thrusters weight: (55#/45#, 65#/55#, 75#/65#), toes to bar, pull-ups, jumping chest to bar

 

WOD 2: “Annie Get Your Oar”

15 minute time cap.

50 Calorie Row

50 Double Unders

40 Calorie Row

40 Double Unders

30 Calorie Row

30 Double Unders

20 Calorie Row

20 Double Unders

10 Calorie Row

10 Double Unders

AMRAP abmat sit-ups remaining time

Score is the total reps completed in 15’.

Scaled: 3x single-unders

 

Masters 30, 40, 50, 60 RX – Same as RX.

 

Masters 30 & Masters 40 Scaled -same as Scaled division.

 

Masters 50/60 Scaled: 2x single-unders

 

Youth (7-9): Start at 40 calorie row, 1x single-unders

 

Youth (10-12): 2x single-unders

 

Teen (13-15 & (16-18): same as Rx but may substitute 3x single-unders

 

WOD 3:  “Clean up on Aisle 3”

 

10 minutes to hit 5 successful cleans. 2 minutes dedicated to each lift. Must complete lift in 2 minute period. Must increase weight each cycle and cannot take weight off once it has been loaded. Consider it a E2MOM cycle. Total score is successful (up to 5) loads added together.

 

Score = sum of the 5 lifts or attempted lifts (0)

 

If a lift is missed, you can attempt again within the 2 minute time period as many times as you would like. If you do not complete a lift in the 2 minutes, it can be attempted again in the next 2 minute period, but the weight for that lift is 0. For example, if an athlete attempts 145 lb clean and misses it after 2 attempts during that 2 minute time period, they get a 0 for that 2 minutes. If they make it in the next 2 minute period, then they get 145 for that round.

 

Can be power clean or squat clean. Must start from the ground and must be completed with hips and knees fully extended with elbows in front of the bar.

 

FLOATER WOD: “Up The Creek with a Paddle”

2 minutes- Increasing Ladder

1 Bar Muscle Up

1 Deadlift (315/225)

2 Bar Muscle Ups

2 Deadlifts

3 Bar Muscle Ups

3 Deadlifts

And so on…

Until 2 minutes is up.

 

Masters RX = same

 

Masters Scaled and Scaled: 1 Pull-Up, Deadlift (135/95)

 

Beginners Division: Jumping Pull up, Deadlift (95/65)

 

Note: The entrance to the gym is located down the sidewalk to the right of the garage.

215B CHESTER AVENUE ATLANTA, GA 30316 

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