160304 16.2

Posted: 03/03/2016 in Uncategorized
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OPEN ATHLETES: PLEASE READ AND LOOK OVER THIS INFO !!!!!!!

*ITEMS TO NOTE

  • TIE BREAK: EACH TIME ATHLETE FINISHES A COMPLETE SET OF JUMPING ROPE – WRITE DOWN THE TIME ON THE CLOCK!!!
  • WHEN YOU COMPLETE FULL ROUND – YOU MAY PROCEED INTO THE NEXT ROUND IMMEDIATELY. (EX. YOU HAVE 4 MINUTES TO COMPLETE THE FIRST ROUND, IF YOU FINISH IN 3:30, YOU MAY GO INTO THE NEXT ROUND IMMEDIATELY AND HAVE UNTIL THE 8:00 MINUTE MARK TO COMPLETE THE SECOND ROUND)
  • SINCE WE WILL GO IN HEATS – THE ATHLETE GOING THROUGH THE WOD WILL HAVE A VOLUNTEER TO PUT ON THE EXTRA WEIGHT FOR THE NEXT ROUND OF SQUAT CLEANS
  • SQUAT CLEAN STANDARDS– BAR FROM GROUND, CAN BE POWER; THEN COMPLETE FRONT SQUAT (HIPS BELOW KNEE) AND STAND. REP FINISHED WHEN KNEE AND HIP FULLY EXTENDED AND BAR ON SHOULDERS. OR IF COMFORTABLE WITH SQUAT CLEAN; CATCH IN BOTTOM OF SQUAT  AND STAND
  • TOES TO BAR– FULL HANG POSITION, FEET PAST BEHIND THE BAR THEN BOTH FEET TOUCH THE BAR AT THE SAME TIME INSIDE THE HANDS
  • KNEE RAISE– FULL HANG, KNEE RISES ABOVE HIPS (FEET MUST PASS BEHIND ATHLETE AND BEHIND BAR IN EACH REP AT THE BOTTOM)
  • SIT UP– ANCHORED FEET HANDS TOUCH BEHIND ABOVE HEAD AND TOUCH TOES OR DUMBBELLS
  • SINGLES OR DOUBLES– MUST PASS UNDER FEET, ATTEMPTS ARE NOT A REP
LET’S DO THIS!!!!!!

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