WOD 1: “The Christmas Girls”
Merry christmas from the 3 ladies Diane, Fran and Elizabeth!
1 person from the team will be working at the time. The other person is allowed to change bumper plates on the barbell/prepare in another ways for the next exercise. No rules on how the exercises shall be divided between the persons on the team.
Score: time.
Participants: all teams.
- 21 handstand push-ups (kipping/strict – no mat under the head)
- 21 deadlift (men: 100 kg./mixed: 80 kg.)
- 15 handstand push-ups (kipping/strict – no mat under the head)
- 15 deadlift (men: 100 kg./mixed: 80 kg.)
- 9 handstand push-ups (kipping/strict – no mat under the head)
- 9 deadlift (men: 100 kg./mixed: 80 kg.)
- 21 thrusters (men: 40 kg./mixed: 40 kg.)
- 21 pull-ups (all men: chest to bar/women: chin over bar)
- 15 thrusters (men: 40 kg./mixed: 40 kg.)
- 15 pull-ups (all men: chest to bar/women: chin over bar)
- 9 thrusters (men: 40 kg./mixed: 40 kg.)
- 9 pull-ups (all men: chest to bar/women: chin over bar)
- 21 squat cleans (men 60 kg./mixed: 50 kg.)
- 21 ring dips (kipping/strict)
- 15 squat cleans (men 60 kg./mixed: 50 kg.)
- 15 ring dips (kipping/strict)
- 9 squat cleans (men 60 kg./mixed: 50 kg.)
- 9 ring dips (kipping/strict)
Time limit: 20 min. (if WOD not completed within the time frame, every rep counts).
Further details, standards and scaling will be discussed during the briefing Saturday morning December 4th!
In general – make it easy for the judges. If they’re in doubt, the rep doesn’t count.
December 3, 2010 at 20:59
It will be deadlifts followed by handstand push-ups.
The cleans ARE squat cleans!
See you all tomorrow!
Sarah