Winter Wod Throwdown WOD 2 Standards


Barbell Ladder

Rx and Scaled will perform Snatches of any variation: Muscle, Power, Split, Squat

Beginners will perform a 3rm Front Squat taken from the ground

 

Snatch Standard—the bar must begin on the ground and in one motion reach full extension over the athlete’s head with knees, hips, and elbows locked out. Hang Snatches will not be permitted. If the snatch makes contact with the athletes head or shoulder’s it will not be counted. The athlete will have 50s to complete 3 Snatches. The reps may be dropped in between and do not have to be touch and go. If an athlete misses an attempt they are finished. Once the barbell is lifted from the ground; the attempt as begun. Partial credit will be given for ties. If one athlete completes 2 out of 3 snatches on their last weight and another completes 1 out of 3 snatches; the athlete that completed 2 will be scored higher.

 

Front Squat standards:

Athletes must take the bar from the ground to their shoulders in a front rack position. They may then complete 3 front squats. Athletes may not drop the bar between reps. Same as the Goblet squat standard from wod one. Hip crease below knee crease and full extension at the top of each rep. If the first rep is a squat clean; it will be counted as the first squat as long as depth standard is met. Athletes may cross arms instead of a full grip on the bar.

 

Individual weights

 

Rx Barbells women/men

95-105-115-125-135-145-155-165

135-155-175-185-195-205-215-225

 

Scaled Barbells women/men

55-65-75-85-95-105-115-125

95/105/115/125/135/145/155/165

 

Beginner women/men

55/65/75/85/95/105/115/125

95/115/135/155/175/195/205/225

 

 

 

 

Team FLOW:

RX and scaled partners will both hit 1 Snatch at each barbell. Once an athlete misses they will sit out and the other athlete may continue up the ladder. Athletes will only have one attempt. Once the barbell has lifted off the ground, the attempt as begun. The score for teams will be the sum of the heaviest successful lifts of both athletes.

Beginner Athletes will both complete 3 front squats at each barbell within the 50s. If an athlete fails they will sit out and the other partner may continue up the ladder. No partial credit will be given for teams. The score for teams will be the sum of the heaviest successful lifts of both athletes.

 

Team weights

RX: 85/105/115/135/145/155/165/175/185/195/205/215/225/235/245/255

Scaled: 55/65/75/85/95/105/115/125/135/145/155/165/175/185/195/205

Beginner: 55/65/75/85/95/105/115/125/135/145/155/165/175/185/195/205

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