Feb 15, 2015

2-16-15 WOD

3 Rounds

1min Supine Ring Pull Ups
1min Sit Ups
1min KBS
1min Mountain Climbers
1min Rest

Challenge:

The Push Challenge

This is quick 3 minute AMRAP of the following movements:
  • Hand Stand Push Ups- Level 3
  • Hand Release Push Ups- Level 2
  • Knee Hand Release Push Ups- Level 1

Movement Details - Men

3 Minute AMRAP of the following:
Level III (3)
Hand Stand Push Ups
Level II (2)
Hand Release Push Ups
Level I (1)
Hand Release Push Ups from the Knees

Movement Details - Women

AMRAP of Unbroken Wall Balls:
Level III (3)
Hand Stand Push Ups
Level II (2)
Hand Release Push Ups
Level I (1)
Hand Release Push Ups from the Knees

Movement Standards

Hand Stand Push Ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall.Kipping is allowed. For the setup, the athlete may either use a flat gymnastics mat, or 25lb plates on each side of an ab-mat.
Hand Release Push Ups
The movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come o the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original plank. Athletes are not allowed to 'worm out' or lose Mid-Line Stabilization as they press out.
Hand Stand Push Ups for the Knees
The movement starts with the athlete at the top of a plank position, knees on the mat, hips forward, and arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come o the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original starting position.

Scoring

  • The athlete's total score is the number of reps the athlete completes in the 3 minute time cap.
  • No validation is required for MiniWODs- therefore affiliates are not required to judge them.
  • Athletes will receive bonus points for completing each MiniWOD and submitting a score, but no performance points will be awarded.
  • The leaderboard rankings are there for everyone's personal comparison to see how they match up.

Notes

At “3-2-1-GO” the athlete will start from a standing position and then begin performing the required movement variation. The reps do not need to be unbroken.

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