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Attollo Cup WOD #3

20.09.18

Rx’d

16-12-8-4

Bench Press 135/85 – 185/105 – 205/125 – 225/145

8-6-4-2

Squat Snatch 145/95 – 175/115 – 205/135 – 225/155

*After each round partner Single Arm Farmers Carry 185/135

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

 

Scaled

16-12-8-4

Bench Press 115/65 – 145/75 – 165/85 – 185/95

8-6-4-2

Squat Snatch 95/65 – 115/75 – 135/85 – 155/95

*After each round partner Single Arm Farmers Carry 135/95

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

 

Further Scaled Option

16-12-8-4

Bench Press 65/45 – 75/55 – 85/65 – 95/75

8-6-4-2

Squat Snatch 65/35 – 75/45 – 85/55 – 95/65

*After each round partner Single Arm Farmers Carry 95/75

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

 

Movement Standards

Rx’d

Bench Press: The bar starts in the rack. Athlete must un-rack the weight themselves and re-rack the weight themselves. Once un-racked the arms of the athlete must be in full extension, the hips of the athlete must be on the bench and feet must be on the ground. The bar will then descend to touch the chest while hips and feet are on the ground and return to start position for the rep to count. If at any time the hips or feet move off of the bench or ground respectively the athlete will be given a no rep. If at any point in time the partner touches the bar then the rep will be a no rep.

Squat Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. the athlete must pass through a full squat with hips below the knees. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed.

BB Single Arm Partner Farmer’s Carry: Athletes will position themselves at the end of the barbell, facing the same direction and on the same side, with one hand only on the thick collar. The bar must be moved to each section and placed down.  If the barbell is dropped, athletes will simply pick up from last position dropped and continue, no penalty is assessed for dropping.

Scaled/Further Scaled Option

Bench Press: The bar starts in the rack. Athlete must un-rack the weight themselves and re-rack the weight themselves. Once un-racked the arms of the athlete must be in full extension, the hips of the athlete must be on the bench and feet must be on the ground. The bar will then descend to touch the chest while hips and feet are on the ground and return to start position for the rep to count. If at any time the hips or feet move off of the bench or ground respectively the athlete will be given a no rep. If at any point in time the partner touches the bar then the rep will be a no rep.

Squat Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. the athlete must pass through a full squat with hips below the knees. Scaled divisions are not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat. In the further scaled female division the 35# bar must start below the knee for the beginning of each snatch.

BB Single Arm Partner Farmer’s Carry: Athletes will position themselves at the end of the barbell, facing the same direction and on the same side, with one hand only on the thick collar. The bar must be moved to each section and placed down.  If the barbell is dropped, athletes will simply pick up from last position dropped and continue, no penalty is assessed for dropping.

 

Category:

Attollo WOD #4 – Legs and Lungs

18.09.18

Event 4 – Legs and Lungs

Rx’d

For Time:
150 “Over-The-Rig” Partner Med-ball Pass 20#/14#
Then directly into:
42-30-18
DB Thruster 50#/35#
8-6-4
Rope Climbs to 15’

Time Cap 14:00

Scaled

For Time:
120 “Over-The-Pull up Bar” Partner Med-ball Pass 20#/14#
Then directly into:
30-20-10
DB Thruster 40#/25#
6-4-2
Rope Climbs to 15’

Time Cap 14:00

Further Scaled Option

For Time:
80 “Over-the-Pull up bar” Partner Med-Ball Pass 14/10#
Then directly into:
30-20-10
DB Thrusters 35/20#
Jumping Chin-Over-Bar Pull-Up

Time Cap 14:00

Scoring: Score will be time to complete the workout or amount or reps accumulated at the time cap.

Standards

Work Division: Work can be shared however. 

Rx’d

Partner over-the-rig wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the rig. The ball just has to get to the other side of the rig where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Rope Climb: athlete will start on the ground, ascend the rope, and touch the blue beam (15’). Athlete will then control themselves down to a safe point marked on the rope before dropping. Not touching the blue beam or lack of control on the way down will result in a no rep.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the frontal plane (center) of the body.

Scaled

Partner over-the-pull-up-bar wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the pull-up bar. The ball just has to get to the other side of the pull-up bar (travelling over) where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Rope Climb: athlete will start on the ground, ascend the rope, and touch the blue beam (15’). Athlete will then control themselves down to a safe point marked on the rope before dropping. Not touching the blue beam or lack of control on the way down will result in a no rep.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the frontal plane (center) of the body.

Further Scaled Option

Partner over-the-pull-up-bar wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the pull-up bar. The ball just has to get to the other side of the pull-up bar (travelling over) where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Jumping Pullup: The athletes will perform a jumping pullup with arms in full extension at the bottom position (any grip) and  chin over the horizontal plane of the pull up bar at the top of the pull-up. Athletes will be measured before the workout to create a setup where the athlete has the pull-up bar 6 inches above the top of the athlete’s head. Multiple stations may be set up for multiple athletes of different heights.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the middle of the body.

Category: