Everyday Warrior Week 4, WOD #2

WOD:   11/18/16

WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 165/115
5 Pull Ups
5 Hang Clean 165/115
10 Hand Release Push Ups
5 Push Jerk 165/115
15 Air Squats

SCALED:
 WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 65/45
5 Jumping Pull Ups
5 Hang Clean 65/45
10 Hand Release Push Ups
5 Push Jerk 65/45
15 Air Squats

MASTERS:
WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 135/85
5 Pull Ups
5 Hang Clean 135/85
10 Hand Release Push Ups
5 Push Jerk 135/85
15 Air Squats

MASTERS SCALED: 
WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 65/45
5 Jumping Pull Ups
5 Hang Clean 65/45
10 Hand Release Push Ups
5 Push Jerk 65/45
15 Air Squats

TEEN:
WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 65/45
5 Pull Ups
5 Hang Clean 65/45
10 Hand Release Push Ups
5 Push Jerk 65/45
15 Air Squats

Notes:

For both WOD 1 and WOD 2, the barbell can be loaded prior to the workout. Only one barbell may be used for the entire workout. Athletes will need to change their own weights. Please pay close attention to the weight and weight changes for division. You do NOT have to complete both WODs back to back or on the same day.

WOD 2 MOVEMENTS:

FRONT SQUATS:
The bar may not be taken from the rack. The movement will start in the front rack position; the athlete must squat with the hips crease breaking below the knee and finish in the front rack position with the knees, hips and shoulders extended in one line

PULL UPS:
Kipping, Butterfly and Dead hang pull ups are allow. The athlete’s arms must be fully extended at the bottom and the chin must clearly break the horizontal plane on the bar.

JUMPING PULL UPS:
Set up so the bar is at least 6 inches above the top of the athlete’s head when standing tall. The athletes’ must lower themself so their arms are fully locked out/extended. At the top, the athlete’s chin must break the horizontal plane of the bar.

HANG CLEAN:
The bar will start from the hang position and move to the front rack position with the knees, hips and shoulders extended in one line.

HAND RELEASE PUSH UPS:
The athlete will bend at the elbows and lower their chest all the way to the ground. The athlete will lift both hands off the floor, place them back on the ground, and then push back up and with arms fully extended.

PUSH JERK:
The barbell will start in the front rack position. The athlete will dip then drive the barbell to the overhead position and catch the bar in a partial squat. The athlete will finish the push jerk by standing up to fully open the hips.

AIR SQUAT:
From the standing position the athlete will squat with the hips crease breaking below the knee and finish standing with the knees, hips and shoulders extended in one line.