online team Week 2 2020 - Wod 3 and 4

Video's and score's due by 11.59 pm Tuesday 8th December 2020

WORKOUT 3 

WORKOUT DESCRIPTION

OPEN / MASTER 35 -44 - For Time 

 400 Double Unders 

 300 Wall Balls 

 200 Toes-to-Bar (T2B)

 100 Hand Stand Push ups (HSPU)

 

 Substitutions  available = 35 - 44 Division Only 

 - HSPU = 2 x 1 Hand Release push ups (Toes Only)

 - T2B = 2 x 1 Knee Raises 

SCALED / MASTER 45+  - For Time

 500 Single Skips 

 250 Wall Balls 

 200 Sit Ups 

 150 Hand Release Push Ups  

SCORECARD

WORKOUT FLOW

This workout is for time with no time cap.

 

The workout will be completed as a team.    

 

At the call of “3,2,1 Go”, Athlete 1 will start working through the required numbers of Double Unders (Single Skips), Athletes may swap between each other at any time however only one athlete working at a time. Athletes will continue until all Double Unders (Single Skips) are completed.  Athletes will then move on and complete the required number of Wall Balls, swapping between athletes as required with only one athlete working at a time. Once all required wall balls are completed, Athletes will move on and complete the required number of Toes-to-bar (Sit ups), swapping between athletes as required, with only 1 athlete working at a time. Once all Toes-to-bar (sit ups) are completed athletes will move on and complete the required number of Handstand push ups (Hand Release push ups) swapping between athletes as required with only one athlete working at a time, once all required Hand Stand push ups (hand release push ups) are completed the team will record the time. 

 

* Only one athlete may be working at a time.

* There is no minimum work requirement for any movement. 

* Athletes must tag the next team member before the next athlete can start.  

MOVEMENT STANDARDS

Double Unders 

This is the standard double-under in which 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.

Single Skips

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Wall Balls

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. (9 Foot - Women's / 10 Foot - Men's)
The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Toes-to-Bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics style grips, gloves, etc.), but they may NOT tape the bar AND wear hand protection. Overhand, underhand, or mixed grip are all permitted.
The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Hanging Knee Raises (Master 35-44 only)

Substitute for Master 35-44 only (2 x 1 reps) perform hanging knee-raises. In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted.
The rep is credited when the knees are above the height of the hips. 

Sit Ups

Each rep of the sit-up begins with the athlete’s back in contact with the floor, the knees bent with the feet anchored, and the hands touching the floor above the athlete’s head. At the top, the athlete will raise his or her torso so the chest is upright and the hands touch the toes . Ab Mats are permitted.

Hand Stand Push ups

Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms.  The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep (24 inches x 36 inches) . At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch the wall at the end of each rep. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. Kipping is allowed. 

Hand Release Push ups

The Hand Release push up starts and finishes at the top of the movement with elbows locked out with feet no wider than shoulder width apart. The athletes chest must make contact with the ground and both hands must be lifted completely from the ground before the athlete can push back the starting position. The chest (nipple line or above) must touch the floor, no snaking, sagging allowed with a straight body position maintained throughout the pushup. Scaled and Masters 45+ may choose to complete reps from their knees. 

WORKOUT4 

WORKOUT DESCRIPTION

"Team Isabel"

WORKOUT FLOW

OPEN / MASTER 35 -44 - For Time 

120 Snatches (60 / 40 kg)

SCALED / MASTER 45 +  For Time 

 120 Snatches (40 / 30 kg)

At the call of “3,2,1 Go”, Athlete 1 will start working through 30 snatches , on the completion of 30 snatches, athlete 1 will tag athlete 2 who will complete their 30 snatches,  Athlete 2 will then tag athlete 3 who will complete 30 snatches, athlete 3 will then tag athlete 4 who will complete 30 snatches, once athlete 4 has completed 30 snatches time will be recorded.  

- 1 Male and 1 Female barbell only

- Each Athlete must complete 30 snatches before tagging the next athlete. 

- Only one athlete working at a time. 

SCORECARD

MOVEMENT STANDARDS

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. The rep is counted when the barbell comes 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. A Power Snatch / Squat Snatch are permitted. A Hang snatch is not permitted.