WOD 1 Announced!

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We told you we would be repeating a WOD from last year, so here it is!

“Bar Medley”  – Presented by Epic Bar

*10 minute time cap

4 rounds for time of:

3 Snatch

6 Overhead Squats

9 Deadlifts

12 Burpee over bar

We know these movements are difficult for many people, so we are giving extra scaling options for this WOD. They are as follows:

35-39, 40-44, 45-49: The weight for all the bar movements will be set at 135#/95#.

50+: The weight for all the bar movements will be set at 115#/75#

However, if you are unable to perform the exercises at the above weight, you will be given the option to scale. We are setting the scaled weight as follows:

Scaling Option A:

35-39, 40-44, 45-49: The scaled weight for all of the bar movements will be set at 115#/75#.

50+: The scaled weight for all of the bar movements will be set at 95#/65#

Scaling Option B:

35-39, 40-44, 45-49: The scaled weight for all of the bar movements will be set at 95#/65#.

50+: The scaled weight for all of the bar movements will be set at 85#/55#

Scaling Option C:

35-39, 40-44, 45-49: The scaled weight for all of the bar movements will be set at 75#/55#.

50+: The scaled weight for all of the bar movements will be set at 65#/45#

Scaling Option D:

35-39, 40-44, 45-49: The scaled weight for all of the bar movements will be set at 45#/35#.

50+: The scaled weight for all of the bar movements will be set at 45#/35#

 

If you choose to do the Rx weight, you must be able to complete at least 2 rounds for your score to count. If you are unable to complete at least 2 rounds, you will given a DNF for this WOD:(

If you choose to complete the WOD at the scaled weight, you will be automatically ranked below anyone who completes at least 2 rounds of the WOD at the Rx weight.

If you are unable to perform the movements at the scaled weight, you may scale further so that you may complete the WOD. Your score will be ranked below anyone who completed the WOD with a heavier weight. You CANNOT choose a weight in between RX and scaled.

Movement Standards

Snatch: The athlete may squat, power, or split snatch the weight overhead.  The bar must come from the ground to full lockout overhead with the hips, knees, and elbows fully extended.  If split snatching, feet must be brought back underneath the athlete to complete the movement.  A snatch from the hang is a no rep.

Overhead Squat: Movement begins with bar overhead and athlete must squat to full depth with hip crease below the knee. Athlete must stand all the way up fully extending the hips and knees at the top of the movement.

Deadlift: Bar begins on the ground. Athlete must pick the bar up fully extending his/her knees and hips with shoulders behind the bar at the top of the movement. Bumpers must touch the ground in between each rep. Sumo ­deadlifts are not permitted. Hands must be outside of the legs.  “Bouncing” the bar off of the ground is not permitted.

Burpee over bar: Athlete does a burpee with chest and thighs touching the ground, push up into a standing position and may jump or step over the bar to complete 1 rep. Athlete does not have to clap over head.