WOD Standards

INSIDE AM WOD’s

Mini­WOD#1

AMRAP 3 min
30 Double Unders*
40 yd shuttle run (20yd increments)

*Rx must do double unders. Scaled may choose to do singles, but must decide before the WOD begins. Anyone who chooses doubles must complete at least two rounds or they will be given a DNF. Anyone who chooses singles will be scored below athletes who complete at least two rounds with double unders. Double Unders standards: The athlete will jump up and the rope must pass under the feet twice. The movement counts each time their feet return to the ground.

Shuttle Run Standards: Athlete must run AROUND the cone at the 20yd mark. If the athlete comes in contact with the cone, the athlete (NOT the judge) must immediately stop and return to the cone to its original position before continuing the run. Credit for 1 rep will be given for a complete 40yd (down and back) run. Athlete’s must touch the mat before time is called for the run rep to count.

Mini­WOD#2

AMRAP 2 min
MAX reps Chest­to­bar pull­ups (Scaled = regular pull­ups)

Chest­to­bar pull up standards: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chest must TOUCH the bar at the clavicle or below. Arms must fully extended at the bottom of each pull up.
Pull up standards: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chin must clear the top plane of the bar. Arms must fully extended at the bottom of each pull up.

Mini­#3

AMRAP 5 min
1000m row
MAX reps Wall Balls (20/14)

Rowing standards: Athlete may not touch the handles until 3­2­1­GO is called and time begins. Upon rowing 1000 meters athlete will exit the rower and complete as many wall balls as possible with the remaining time.
Wall ball standards: Movement begins in a full squat with the hip crease below the knee and as the athlete stands up the ball is thrown at the target. The ball must clearly hit above the designated height (10ft men/9ft women). Each time the athlete receives the wall ball they must squat to full depth before they can toss the ball.

INSIDE PM WOD

Warrior color
WOD­#3 Presented By Warrior Massage And Wellness

(14 minute time cap)
For time of:
50 Alt Pistols (Scaled = 50 air squats)
40 Deadlifts 225/165/115
30 Shoulder to overhead 135/95/65
20 Handstand pushups*
*Rx must do handstand pushups. Scaled may choose to do 20 hand release pushups, but must decide before the WOD begins. Anyone who chooses to do hand stand pushups must complete at least 10 or they will get a DNF. Anyone who chooses hand release pushups will be scored below anyone who does at least 10 handstand pushups.

Pistol standards: Athlete must stand on one leg, lower down into a squat position with the hip crease below the knee, the non­working leg in front, and stand back up with full extension of the hip and knee. Hands and the foot not being stood on may not touch the ground during the movement. Athlete must alternate legs each rep.

Air squat standards: (Scaled athletes only) 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 standards: Bar begins on the ground. Athlete must pick the bar up fully extending their knees and hips with shoulders behind the bar. Bumpers must touch the ground in between each rep. Sumo­deadlifts are not permitted ­ hands must be outside of the legs.

Shoulder to overhead standards: Athlete begins with the bar in the front rack position. They may strict press, push press, push jerk, or split jerk the weight overhead with the bar stacked directly over the shoulders. At the top of the movement arms, hips, and knees must be fully extended and showing control of the weight. If the athlete chooses to split jerk they must return their feet underneath their hips to complete the rep.

HSPU Standards: There will be an abmat with a 25lb plate making contact with the abmat on each side. Hands/fingers may NOT be inside the holes or hanging off of the plates. The movement begins in a handstand position. The athlete will then lower themselves into the abmat and push back up into a fully locked out position with arms extended. Feet must be inside the width of your hands when at full extension and in contact with the wall. If an athlete chooses to start in headstand, he/she must first push up into a full handstand before they can begin their first rep. (The pushup from the headstand DOES NOT count as a rep.) Athlete may do strict or kipping HSPU.
Hand­release push up standards: Athlete pushes up in to a fully locked out plank position with arms extended. Athlete’s chest must touch the ground and hands must flash on every rep.

OUTSIDE AM WOD

max_muscle_cool_springs-logo copy

WOD­#2 Presented By Max Muscle Cool Springs

Clean Ladder: 1 minute for each lift. One attempt at each weight, with remaining time after missed attempt to complete as many max lateral burpees over bar as possible for tiebreaker.
Men: 135/155/185/205/225/255/275/305/315
Ladies: 85/100/115/130/145/160/175/190/205

Clean standards: The athlete may power clean, squat clean, or split clean the bar into a front rack position. The athlete must showing full extension of the hips, & knees with elbows in front of the bar at the top of the movement. The movement must be one continuous movement. (No hang cleans are permitted.)
Lateral burpee over bar standards: Athlete does a burpee parallel to the bar with chest and thighs touching the ground, push up into a standing position and jumps laterally over the bar to complete 1 rep. Athlete does not have to clap over head or show full extension. ***Rx must jump over the bar, scaled may step over.

*If an athlete has a successful lift at one weight, but wishes NOT to attempt the next weight, he/she does not have to attempt the weight and may start lateral bar burpees immediately once the time has started for the minute attempt.

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OUTSIDE PM WOD
Shoemaker Logo & Tag Object

WOD­#1 Presented by Shoemaker Financial

(12 min time cap)
For time of:
600m run
60 KB Swings (53/35/25) 400m run

40 KB Swings 200m run
20 KB Swings

Kettlebell swing standards: At the top of the swing, the athlete’s arms must be fully extended and ears showing in front of arms. The knees, hips, shoulders, and elbows must be in vertical line. The base of the kettlebell must be pointed towards the sky. The kettlebell must pass between the legs before the start of the next swing. NO DROPPING OF THE KETTLEBELLS! If an athlete drops a kettlebell, a
5 burpee penalty will be enforced immediately.
Runs: Each athlete will start and end each run on his/her mat. Athletes will run AROUND a designated cone for each length of run. The run is considered complete when the athlete is back on his/her mat. Partial credit will not be given for any of the runs. 1 rep will be earned for each run.