FIT AS FU*K

WOD # 2: Strong Rasmus (outdoor WOD)

STARTING TIME: 10.30 

(NOTE THAT SOME ATHLETES WILL STILL BE DOING EVENT 1, WHILE EVENT 2 STARTS)

WOD: “STRONG RASMUS”

7 MIN AMRAP:

  • 10 KB SNATCHES 32/24 KG – 5 EACH ARM (SCALING: KB SWINGS)
  • 60 M SANDBAG RUN 30/20 KG
  • 10 BURPEES
  • 60 M SANDBAG RUN 30/20 KG
  • ETC…

THE WOD IS PERFORMED ON A FOOTBALL FIELD. IN ONE END THE ATHLETES WILL DO SNATCHES, AND IN THE ORDER END BURPEES. SANDBAG RUN IS TO GET FROM EXERCISE TO EXERCISE, BUT WILL NOT BE COUNTED AS A REP.

HEATS/ ATHLETES: ALL – 10 ATHLETES /HEAT

HEATS / DURATION:  MAX 18 – 7 MINS / HEAT

SCORING: HIGHEST NUMBER OF REPS WINS. RUNNING IS NOT COUNTED AS A REP. 1 SNATCH EQUALS ONE REP. 1ST PLACE = 1 POINT, 2ND PLACE = 2 POINTS ETC.

ATHLETES CHOOSING TO SCALE (KB SWINGS INSTEAD OF KB SNATCHES) WILL BE RANKED AFTER ATHLETES PERFORMING THE WOD AS RX’ED – NO MATTER HOW MANY REPS THEY DO!

STANDARDS:

Sandbag run: the sandbag must be kept above the hip while moving.

OK – carry above hip:

Fail – dragging:

 

Fail – carry below hip:

KB snatches: The KB must travel from behind the toes to a locked out position over head in one fluid movement. The KB can not touch the shoulders or the chest. Scaling: kettlebell high swings with the same weight: 32/24 kg.. Ears visible in front of arms, and full extension of the hip in top position (if the WOD is scaled, the athletes will be ranked after all the athletes who performed the WOD as RX’ed).

OK – approved KB-snatch:

Fail – rest on shoulder and then ears not showing:

Burpees: chest and hips touch the ground at the bottom, and hips are fully extended in the top position. In the top position, the hands touch in a clap and ears are visible in front of the arms (while the feet are off the ground).

OK – approved burpee:

Fail – not full extension:

Fail – chest not touching the ground:

LOCATION: FOOTBALL FIELD (OUTDOOR WOD)

SCORECARDS: ARE COLLECTED AFTER EACH ROUND. 1 JUDGE/ATHLETE

JUDGES

35 JUDGES (ONE JUDGE PERMANENT AT EACH STATION – ONLY ATHLETES ROTATE) + head judge Richard Sandberg

EVENT RESPONSIBLE: OLE COSMUS

Tentative program for the day – see here.

Scoring system and cut offs – se here.

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15 thoughts on “WOD # 2: Strong Rasmus (outdoor WOD)

  1. Hi Girls

    I can see that the wod har been changed – just for prep reasons
    is there a point reduction if you’re scaling to high swings?

    Looking forward to a fun day.

    /Alban

  2. Just for my not so clever head:

    Is it possible to make high swings instead of Snatches???

    If so, how many high swings will you make instead of snatches?

  3. Yes – but the high swings will count as scaling.

    All the competitors doing swings, will be ranked under the competitors doing snatches.

    Ditte

  4. Thanks, love! :)

  5. sorry ditte….so if I complete 1 round with snatches will I be ranked above someone who did 3 using high swings?
    sorry 4 stupid question but just to clarify

  6. Yes ! If you do it rx’ed you are ranked above someone who did it scaled ..

  7. Hi guys.

    Just to clairfy. You do snatches/swings – run – burpees

    Does this mean that there’s a KB at each end or do we implicit have to run bag again ?

  8. So, the WOD is as follows???

    AMRAP in 7 mins of:

    10 KB snatches
    60m sandbag run
    10 Burpees
    60m sandbag run
    10 KB snatches

    Is that right?

  9. Pingback: Imorn smäller det.. | Sälen CF

  10. Pingback: FIT AS FU*K CHALLENGE 2012 – suggest a WOD | FIT AS FU*K

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