WOD: 11/04/16
Week 2: “WARRIOR” Chipper
20 Minute Time Cap
RX:
50 Snatch 75/55 lbs.
50 Double Unders
40 Wall Ball 20/14 lbs.
40 Sumo Deadlift High Pull 75/55
30 Overhead Squat 75/55
30 Chest to Bar Pull-ups
20 Bar Facing Burpees
20 Power Clean 135/95
SCALED:
50 Snatch 45/35 lbs.
50 Double Unders or 150 Singles
40 Wall Ball 14/10 lbs.
40 Sumo Deadift High Pull 45/35
30 Overhead Squat 45/35
30 Jumping Chest to Bar
20 Bar Facing Burpees
20 Power Clean 95/65
MASTERS:
50 Snatch 75/55 lbs.
50 Double Unders
40 Wall Ball 20/14 lbs.
40 Sumo Deadift High Pull 75/55
30 Overhead Squat 75/55
30 Chest to Bar
20 Bar Facing Burpees
20 Power Clean 135/95
MASTERS SCALED:
50 Snatch 45/35 lbs.
50 Double Unders or 150 Singles
40 Wall Ball 14/10 lbs.
40 Sumo Deadift High Pull 45/35
30 Overhead Squat 45/35
30 Jumping Pull Ups
20 Bar Facing Burpees
20 Power Clean 95/65
TEENS:
50 Snatch 45/35 lbs.
50 Double Unders or 150 Singles
40 Wall Ball 14/10 lbs.
40 Sumo Deadift High Pull 45/35
30 Overhead Squat 45/35
30 Jumping Pull Ups
20 Bar Facing Burpees
20 Power Clean 95/65
Notes:
The barbell may be loaded prior to the workout. Only one barbell maybe used for the entire workout. Athletes will need to change their own weights. Weight collars/clips MUST be used once barbells are loaded.
SNATCH:
The barbell must travel directly from the ground to overhead in one continuous motion. The athlete may perform a muscle snatch, power snatch, squat snatch, or split snatch. A Clean and Jerk is NOT allowed.
DOUBLE UNDERS:
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
SINGLES:
You may choose to do singles if you’re in Scaled, Masters Scaled, or Teen division. You will need to begin and end the workout with the same movement, either double unders or singles.
BAR FACING BURPEES:
The athlete’s head must be facing the barbell and cannot be over the barbell. The chest and thighs must touch the ground. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.
POWER CLEAN:
For the clean to count, the bar will move from the ground to 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 clean the bar, however it must make contact with the ground after each rep.
WALL BALLS:
All male athletes will throw to a 10 foot target and all female athletes will throw to a 9 foot target.
The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits below the designated height/target or does not hit the wall it is no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
SUMO DEADLIFT HIGH PULL:
The barbell begins on the ground with the athlete gripping with their hands inside their knees. At the top, the barbell is brought in line with or above the clavicle, with the hips and knees fully extended.
OVERHEAD SQUAT:
The barbell must start from the ground; you may not use a rack. The athlete’s hip crease must be below the top of the knee at the bottom of the squat. Athletes may squat snatch the barbell. The barbell must come to full lock out overhead with the arms, knees and hips fully extended and the bar directly overhead.
CHEST TO BAR:
Kipping, Butterfly and Dead Hang pull ups are allowed. The athlete’s arms must be fully extended (no bend in the elbows) at the bottom and the chest must make contact with the bar below the collarbone.
JUMPING CHEST TO BAR:
Set up so the pull up bar is at least 6 inches above the top of the athlete’s head when standing tall.
When performing pull ups, athletes must lower themselves so their arms are fully locked out/extended at the bottom. At the top, the athlete’s chest must make contact with the bar below the collarbone.
JUMPING PULL UPS:
Set up so the pull up bar is at least 6 inches above the top of the athlete’s head when standing tall.
When performing the pull up, athletes must lower themselves so their arms are fully locked out/extended at the bottom. At the top, the athlete’s chin must break the horizontal plane of the bar.
SCORE:
Score is time it takes to complete the WOD. If the time cap is reached, add 1-second for each rep not completed.
