Everyday Warrior Week 4, WOD #1
Announcement:
Because this week's Everyday Warrior WOD is actually two WODs we will be doing the first Today and the second on Friday. If you need to do them at another time, just talk to a coach!
WOD: 11/16/16
WOD #1 – for time
“Brittany”
9 Squat Clean 195/125 (Brittany PR at #197)
28 Toes to Bar
14 Thrusters 135/95
30 Calorie Row/ (400m run, if not signed up!)
SCALED:
WOD #1 – for time
“Brittany”
9 Squat Clean 95/65
28 Knee Raises
14 Thrusters 65/45
30 Calorie Row
MASTERS:
WOD #1 – for time
“Brittany”
9 Squat Clean 155/105
28 Toes to Bar
14 Thrusters 95/65
30 Calorie Row
MASTERS SCALED:
WOD #1 – for time
“Brittany”
9 Squat Clean 95/65
28 Knee Raises
14 Thrusters 65/45
30 Calorie Row
TEEN:
WOD #1 – for time
“Brittany”
9 Squat Clean 95/65
28 Knee Raises
14 Thrusters 65/45
30 Calorie Row
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 1 MOVEMENTS:
SQUAT CLEAN:
For the squat clean to count, the bar will move from the ground, pass through a full 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. The athlete may deadlift the bar to the hang position and hang squat clean the bar, however it must make contact with the ground after each rep. The athlete may also perform a power clean then squat the barbell below parallel.
TOES TO BAR:
The movement starts with the athlete hanging from the pull up bar. Both feet must contact the bar at the same time and inside the hands. At the bottom, the arms and hips must be fully extended and the feet must move behind the bar.
KNEE RAISED:
The hanging knee raises begins from the hang position, the athlete must raise their knees above the height of their hip. At the bottom, the feet must move behind the bar.
THRUSTERS:
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
CALORIE ROW: Set the monitor to zero. The athlete can choose their damper.