FIT AS FU*K

WOD # 5: The Final

STARTING TIME: 19:00

WOD:

Perform 2 rounds of each of the following triplets:

Triplet A)

  • 400 m run
  • 10 ring dips
  • 20 goblet squats w/KB 32/24 kg.

Triplet B)

  • 400 m row
  • 10 chest to bar pull-ups
  • 20 KB swings 32/24 kg.

20 min time limit!

HEATS/ ATHLETES:

BEST PLACED 8 men / 3 masters/ 5 women

2 heats with 8 athletes – 1st heat: men, 2nd heat: women+masters

HEATS / DURATION

Time limit is 20 mins. Fastest athlete will be the winner of the competetion!

10 min break between the two heats.

SCORING

Note that all points will be erased prior to the final!

The athletes will be ranked after their time. If they fail to complete the wod within the time limit, they will be ranked according to how many reps they have done. Scaling is not possible in the final.

STANDARDS

Ring dips: Elbow crease must be below 90 degrees. Kipping is allowed.

OK – good rep strict:

OK – good rep kipping:

Fail – not below 90 degrees:

Goblet squats: The KB must be held with both hands over hip height. Squats are below parallel.

OK – good rep:

Fail – shoulder support:

C2B pullups: Any part of the chest (below the collar bone), must touch the bar for the rep to count.

OK – good rep:

Fail – no touch:

Alternate and allowed grips:

KB swings: These are high swings. Ears visible in front of arms, and full extension of the hip in top position. KB CAN TILT IN THE TOP POSITION.

OK – good rep:

LOCATION

Sports hall + running field.

SCORECARDS

Judges will note athlete name, number and time.

JUDGES: 8 judges + head judge Mads Jacobsen

EVENT RESPONSIBLE: Asger Frøsig + Søren Madsen (rowing)

Tentative program for the day – see here.

Scoring system and cut offs – se here.

About these ads

2 thoughts on “WOD # 5: The Final

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

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 2,153 other followers