WOD/Standards – Teams
BMB TEAMS – Sunday, February 24, 2013
Station #1: Max Cluster and Row for Calories
The first station will consist of 12 working minutes, followed by a 3 minute rest/transition period. One partner will start off rowing for calories while the other partner attempts to find their max Cluster. A Cluster is defined as a squat clean directly into a thruster. The bar MUST be squat cleaned – meaning it must be one continuously, fluid progression. Power cleaning, pausing at the top, and then going into a thruster WILL NOT COUNT. During the squat clean, the athlete must catch the bar, squat below parallel, and then thrust the bar to overhead. The athlete may pause in the “hole” of the squat clean before beginning the thruster portion if desired. The bar cannot stop moving upward at anytime once the thruster portion has been initiated. The athlete’s feet must remain in contact with the ground at all times while performing the thruster portion. To clarify, an athlete may rise up onto their toes but must maintain contact with the ground with even the slightest portion of their foot – there will be no jerking allowed. If the athlete’s feet completely leave the ground at any point during the thruster portion a “NO REP” will be given. The bar must be locked out overhead and controlled. The athlete must completely lock out their arms and have their head “through the window” to complete the effort.
Once the first partner finds their max Cluster, the partners will switch. The order in which the partners complete each portion of Station #1 is entirely up to the team. The amount of time used by each partner at both the Cluster and rowing portion of Station #1 is also completely up to the team. However, once the teammates swap positions within Station #1, they MAY NOT RETURN to the previous position. Once the 12 minute working period has concluded, the team will have the remaining 3 minutes to strip the Cluster bar down and transition to Station #2.
At the conclusion of the 12 minute working portion of Station #1, both partners’ Cluster maxes will be combined and the total calories rowed by both teammates will be added to the total. Every calorie rowed will add 0.5 pounds to the combined Cluster max. Teams’ scores will be ranked against all other competing teams.
Station #2: WOD For Time – 21-15-9 of Unbroken Thick Bar Thrusters @ 55/75lb, Pull-Ups, and Lateral Bar Hops + Extra Credit
Teams will arrive to Station #2 and begin the WOD immediately upon the sounding horn. There will be a 12 minute time cap on this WOD. The female partner will start off performing Thrusters (@ 55 lbs). Thrusters are defined as a front squat directly into a press overhead. The front squat must break parallel in depth and during the press, similar to Station #1, the athlete’s feet must remain in contact with the ground and the bar must be fully locked overhead with the head “through the window”. Once the bar leaves the ground it cannot touch the ground until all 21 reps are completed by both the female partner and the male partner. If the bar is dropped at any time, a 5 burpee penalty will be assessed to both partners. If the burpee penalty is enforced, both partners must immediately complete 5 burpees each before continuing. Burpee standards are that the chest and thighs must contact the ground, athletes must return to full hip extension, jump off the ground, and clap overhead. Both partners CAN do their burpees at the same time. Once the female partner finishes her 21 Thrusters (@55 lbs), the bar must be passed to the male partner WITHOUT TOUCHING THE GROUND. Partners must then coordinate and add 10 lb bumper plates to the bar before the male competitor begins his 21 Thrusters (@75 lbs). If the bar touches the ground during this process, the 5 burpee penalty will be enforced (NOTE: The barbell will be a Thick Bar and NO clamps will be being used). Once the male partner completes his 21 reps of Thrusters (@ 75lbs) both partners will move over to the pull-up bar. The female partner will begin her 21 reps of pull-ups. These DO NOT have to be consecutive. However, ALL 21 reps must be completed prior to the male partner beginning his 21 reps. The standards for pull ups are that the athlete’s chin must break the plane of the bar AND the athlete’s arms must fully lock out at the bottom off the pull-up. Once both partners complete the pull-ups, they’ll move on to the lateral bar hops. The female competitor will complete 21 lateral bar hops, followed by the male competitor. The standards for lateral bar hops are that the athlete but be facing parallel to the weighted barbell and must jump over the barbell, leaving on two feet and landing on two feet (NO “pitter-pattering’). Every trip over the bar counts as one rep. This procedure will be repeated for a round of 15 reps, and finally a round of 9 reps.
***EXTRA CREDIT OPPORTUNITY***
When your team completes the timed WOD, you may complete as many reps as possible of Toe to Bars with the remaining time before the 12 minute mark. The teammates must alternate completing 5 reps each within the remaining time. At the 12 minute mark, total reps of Toe to Bars will be tallied. the final number of Toe to Bars will reflect as subtracted seconds from the team’s time. The only stipulation is that each partner MUST complete 5 reps before the other partner can begin their 5 reps. If one partner is unable to complete their 5 reps, the extra credit cannot go on.
Procedure Unlike Station #1, there will be a predetermined, mandatory order for the specific gender teammates to follow. Each movement within Station #2 will begin with the female competitor completing the appropriate repetitions. It is the Teams’ responsibility at all times to ensure that the proper, gender appropriate weight is on the bar during the Thruster portion of any round. Any repetitions completed with the incorrect weight WILL NOT count and will have to be repeated. This WOD will have a 12 minute time cap. If a team finishes under the 12 minute time cap, they will have the opportunity to complete extra credit to improve their time. The final 3 minutes of Station #2 are a mandatory rest/transition period.
The teams’ times of completion, with extra credit adjustments completed, will be recorded and ranked against all other competing teams. Any team that does not finish under the 12 minute time cap will receive a time of 12:00.
Station #3: 10 Minute AMRAP + Extra Credit
Female – 5 Deadlifts @ 155lb and 5 KB Swings @ 53lb
Male – 5 Power Cleans @ 155lb and 5 KB Swings @ 70lb
30 yard Wheelbarrow Shuttle
Teams will complete the above progression for as many rounds as possible within the first 12 minutes of Station #3. The female competitor will complete 5 Dead Lifts and 5 KB Swings. The male competitor will then complete 5 Power Cleans and 5 KB Swings. The judges will be looking for full hip extension on female Deadlifts. For male Power Cleans, judges are looking for elbows through and hip extension. KB Swing standards are that arms remained locked (no snatching straight up) and that ears are visible from the side at the top of the swing (head through the window). Once both the male AND female competitors have completed their barbell movements and KB swings, they complete the 30 yard wheelbarrow shuttle. One partner will drop down onto their hands and the other partner will grab their feet. The partner who is down will walk on their hands down to a cone marked 15 yards away. Once the up partner makes it completely beyond the cone, they will drop the down partner’s feet and the two will switch positions. The team will complete the same procedure back 15 yards. The up partner may hold the down partner anywhere from the knees and below. Any grip above knee level will result in a “No Rep”. The order in which the partners are up or down is entirely at the team’s discretion. However, the partners MUST switch at the cone.
***EXTRA CREDIT OPPORTUNITY***
The AMRAP portion of Station #3 will be shortened to 10 minutes. With the final 2 minutes, teams will complete AMRAP of SDLHP (70/53). Each partner will complete 10 reps prior to the second partner beginning. Similar to the extra credit portion of Station #2, if one partner is unable to complete their 10 reps, the team’s progress will halt. SDLHP Standards are that the KB must start from the ground and travel to the bottom of the chin at the top. Hips must reach extension.
The female partner MUST go first within each round with the male partner to follow. The order in which the wheelbarrow walk legs are completed is the team’s decision. Both partners will share the barbell equipped with 155 lbs for their respective barbell movements. It is imperative that the male partner is aware of where the 70 lb KB is and swings ONLy the 70 lb KB. Any mix-up in which the male competitor swings the 53 lb KB will be “No Repped”. the final 3 minutes at Station #3 will be for rest/transition.
Teams will be scored by the total amount of Deadlifts, Power Cleans, and KB Swings completed within the 10 minute initial working period of Station #3. The wheelbarrow walks will not count for any points, but are a necessary function within each round. SDLHP’s will be tallied and added to the DL, PC, and KB Swings. Total repetitions will be tallied and ranked against all other teams.
Station #4: WOD for Time – 300 Double Unders, 100 Box Jumps (24/20), and 75 Burpee Medicine Ball Jump Overs (12 minute Time Cap)
The team will collectively complete the above movements. For Double Unders, judges are simply looking for the rope to pass below the athlete’s feet twice. Double Unders DO NOT need to be consecutive. For Box Jumps, judges are looking for the athlete to leave the ground off of two, motionless feet (no stepping into the jump or pitter pattering) AND extend their hips on or above the box (you MAY extend in the air while launching off the box). And finally, for Burpees, athletes must contact both their chest AND thighs with the ground, stand up to full hip extension, and jump over a medicine ball. While jumping over the medicine ball, the athlete must leave off of two feet and land on two feet (once again, no pitter pattering). Also, athletes must jump over the center of the medicine ball (No straddling or “leap frogging”).
There are no regulations governing the order or amount of repetitions completed by each partner at Station #4. Additionally, the three movements within this station can be completed in any oder desired. There are, however, two procedural rules that apply to Station #4:
1.) Only one partner may work at a time.
2.) The team MUST complete ALL repetitions of a movement before moving onto the next movement.
The teams’ times of completion will be recorded and ranked against all other competing teams. Any team that does not finish under the 12 minute time cap will receive a score documenting actual completed repetitions. The teams that do not finish will then be ranked by total repetitions completed.