Thursday (or Friday)- December 19/20

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements

*Samson Lunges x 20

*Single Arm KB Press x 10 each

OPTION #1: (see other post for option 2)

A. 10 minutes:

Review and practice all movement standards for H.O WOD #5

B. H.O. #5

“Three Wise Men” (see movement standards below)

16:00 Total

0:00 - 4:00 AMRAP

10 Dumbbell Ground to Overhead (50/35) Scaled (35/20)

10 Kettlebell swings (50/35) Scaled (35/20)

4:00 - 6:00

Rest

6:00 - 10:00 AMRAP

10 Power Cleans (95/65) Scaled (75/45)

20 Pull-ups Scaled: Jumping Pull-ups

10:00 - 12:00

Rest

12:00 - 16:00

15 Box Overs (24/20) Scaled (20/14)

30 Wall Balls (20/14) Scaled (14/10)

C. Buy-Out

Quad Smash x 2:00 each

5 Way Shoulders x 1:00 each

**Holiday Open WOD #4 scores must be submitted by Thursday 12/19 at 7pm to count!

**Holiday Open WOD #5 scores must be submitted by Tuesday 12/24 at 9am.

**Holiday schedule:

Monday 12/23 Normal classes

Tuesday 12/24 8:00am only

Wednesday 12/25 closed- MERRY CHRISTMAS! Thursday 12/26 closed

Friday 12/27- Monday 12/30 Normal classes

Tuesday 12/31 7:00am + 9:00am only

Wednesday 1/1 closed- HAPPY NEW YEAR!

H.O. WOD #5 STANDARDS:

  • Score is total reps for the 3 AMRAP’s.

  • Any rep finished after the allotted time ends will not be counted.

  • Age 50+ can count scaled WOD as RX.

Dumbbell Ground to Overhead

  • Rep must start by touching the ground

  • Rep is complete when weight is securely overhead with the elbow extended and hips fully extended

  • Hand not on the weight cannot touch leg or hip

Kettlebell swings

  • Kettlebell must come behind the hips at the bottom of the rep

  • Rep is complete when the weight comes above the head

Power clean

  • Bar starts on the floor

  • Bar must have one continuous motion to the chest

  • If any body part other than the feet touch the ground, the rep does not count

  • Elbows must be in front of the bar for the rep to count

Pull-ups

  • Arms are fully extended while hanging from the bar to start the rep

  • Rep is complete when the chin breaks the horizontal plane of the bar

  • Scaled: Jumping pull-ups

  • To set up for jumping pull-ups, the person stands on a box and reaches their arm up vertically. When standing directly below the bar, the wrist should be at the same level as the bar. If the wrist is any higher than the bar, the movement will be considered modified and the athlete will be scored lower than the scaled version

  • Chin must still come above the horizontal plane of the bar

Box Overs

  • Start on one side of the box

  • The rep is complete when both feet come over the top of the box and touch the ground on the opposite side

  • Feet cannot go around the side of the box

  • Hips do not need to extend fully in order for the rep to count

Wall balls

  • Hips must come below knees in order to start the rep

  • Hips must extend fully at the top of the rep

  • Medicine ball must clearly be above the 10’ mark for men and 9’ for women

  • If the ball does not go above the mark, the rep does not count and must be redone

  • If hips do not come below knees, the rep does not count and must be redone

  • If the hips do not come below the knees, or the ball does not clear the marks, then the ENTIRE WORKOUT will be considered “modified” and scored below all other scores

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