Home » WheelWOD Competitions » WheelWOD Halloween Havoc 2017 » Halloween Havoc WOD’s & Standards 2017

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 Thank you for participating! reminder judges or video proof are not needed, the honor system is in effect and these workouts are done as a fundraiser and show of support for Shawn and josh. Hopefully the funds raised today help their families and help all of us understand the work it takes to complete some of these workouts adapted.

WOD 1: “Frankengrace”

For time 10 min Cap

21-15-9

Clean & Jerk

Pull ups

………………………………………………………………

Seated: Rx (Scaled)

Clean & Press 75/45 (55/35)

Strict Pull ups (seated at bottom or banded Pull up)

Upper Standing: Rx (Scaled)

1 Arm Clean & Jerk 75/55 (55/35) – athlete may use barbell / KB or Db

1 arm banded Pull-Ups (1 arm Ring Rows) – athlete will put band under armpit on one arm and not use that arm the entire workout.

Lower Standing: Rx (Scaled)

Muscle Clean & Press 125/85 (75/55) – no knee bends on the Clean or the press

Pull Ups (Banded strict Pull ups)

Able bodied: Rx (Scaled)

Clean & Jerk 135/95 (95/65)

Pull ups (Ring Rows)

.

 

WOD 2: “little WOD of horrors”

9 Min AMRAP

able bodied ( Scaled) 

10 Box Jumps 24/20 (Step ups)

20 Alt Db snatch 55/35(35/20)

30 DU

……………………………………………………………

Seated: Rx (Scaled)

5 Plyo Plate Push ups 8/4 inch (4/2”)

20 Alt Db snatch 35/20 (25/25) – snatch starts at lap

60 Battle ropes (30 ropes)

Standing Upper: Rx (Scaled)

10 Box jumps 24/20 (step ups)

20 Same arm Db snatch 35/20lb.  (20/15lb.)

30 DU (60 singles)

Standing Lower: Rx (Scaled)

10 Step Ups 24/20 (20/16)

20 Alt Db Snatch 55/35 (35/20)

30 DU (60 singles)

 

WOD 3: “Paranormal Amrapity”

For Time: Final WOD 13 minutes

able bodied ( Scaled) 

3 x 3:00 Min Amrap

13/9 Row Cal (10/7)

13 Thrusters 45/35 (45/35)

13 Burpee over bar

2 min rest between amraps

……………………………………………………..

Seated: RX (Scaled)

3 x 3:00 Min Amrap

10/7 Row/Ski Cal (10/7)

13 Sh.Press 45/35

13 floor to box 12/8” (8/6”)

Standing Upper: Rx (Scaled)

3 x 3:00 Min Amrap

13/9 Row Cal (10/7)

13 1 arm thruster 25/20 (25/20) – dumbbell

13 Burpee over barbell ( set up even when not using

Standing Lower: Rx (Scaled)

3 x 3:00 Min Amrap

13/9 Row Cal (10/7)

13 Push Press (65/45 (45/35)

13 Burpee over bar

2 min rest between amraps

 

WheelWOD RX Movement descriptions:

Scaled Movement descriptions are listed after Full RX Listing

WOD 1 workout instructions & standards

With a 10 Minute running clock athlete will perform:

reps 21-15-9 of:
Clean & Jerk
Pull ups
At the sound of 3-2-1 go! the athlete will begin the 21 reps of clean and jerk. After all 21 reps are complete to the standards listed below the athlete will move on to 21 pull ups. After 21 pull ups are complete the athlete will move on to reps of 15 for each movement and then reps of 9 for each movement. On the final rep of pull ups the athlete will mark the time when the chin clears the pull up bar and record final time as score.
This workout is capped at 10 minutes, if the athlete does not complete all reps inside of the cap they will add 1 second to their time for every remaining rep.
Example:
at the cap i finished all reps but the remaining 9 pull ups. my score submitted would be cap + 9 reps = 10:09
Tie breaker: No tie breakers
 
Movement descriptions:
Each classification has separate set of standards, and for able bodied athletes the adaptations needed to use (if you choose to attempt the workout in one of the adapted classification the movement standards) are listed below weights and movements are listed in Workout description.
.

Able bodied: 

Clean & Jerk:

The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead.

Pull ups:

This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly pass above the bar. each rep must start in a full hang feet clearly off the floor

Seated:

Clean & Press: Athlete will lift each rep from the floor and finish in a front rack position with elbows in front of the bar path. The athlete will them press the bar directly over the midline shoulders above hips and elbows locked out. The bar must return to the floor between each rep. Bar may travel from floor to lap/boxes and then overhead or directly from floor to overhead. (No snatches) Failed Sh. Presses must return the bar back to the lap and re-clean before new press attempt.  Able Bodied athletes may do this seated on a Box no higher than 20 inches

Pull ups: Athlete will be at full hang position with Butt fully suspended and feet on floor. Elbows and shoulders must be locked out in hang position and chin must clear over bar at top of pull up. Scaled Pull-ups will be from a seated position at bottom of pull upAble bodied athletes doing this must do full hang Strict Pull ups scale with banded strict pull ups

.

Standing Upper:

Clean & Jerk: In this movement, the barbell goes from the ground to the front rack position then to the overhead position and is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders. Able bodied athletes must do this 1 arm and same arm entire workout.

Pull ups: This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. This will be scaled with 1 arm Ring rows. Ring must touch the chest and feet directly under the rings.

Standing Lower:

Clean & Jerk: : In this movement, the barbell goes from the ground to the front rack position then to the overhead position and is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders. Able bodied athletes must Muscle clean and may not use a ¼ squat to receive the barbell, Same with the jerk. They may only push press or strict press.

Pull ups: This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. This will be scaled with banded strict pull ups.

 

WOD 2 workout instructions & standards

With a 9 Minute running clock athlete will perform:

as many reps as possible of:
10 Box Jumps
20 Alt Db snatch
30 DU

At the sound of 3-2-1 go! the athlete will begin the 10 reps of Box jumps. After all 10 reps are complete to the standards listed below the athlete will move on to 20 alternating dumbbell snatch, dumbbell must switch hands ever rep. After 20 box jumps are complete the athlete will move on to reps of 30 Double-Under skips or 60 Battle ropes after those reps are complete the athlete will then start round 2 back at the start of 10 box jumps. this sequence will continue until the 9 minute clock has expired. 

Scores will be submitted as total reps completed.

Tie breaker: No tie breakers

 

Movement descriptions:

 

Able bodied:

Box Jumps: This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up. Stepping up is only permitted for the Scaled athletes
 
The dumbbell snatch:
This starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. … The athlete may choose to do a split style snatch. Athletes must alternate hands between reps, failed attempt on one arm will not count a rep on the other hand until the failed rep is completed.
 
DU: These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. Athletes are permitted to use their own ropes. NOTE: double-unders are not required to be completed consecutively. Double-unders can be completed by alternating with single skips (where the rope passes beneath the feet one time per jump). Single skips are not counted as reps, but can be used to link double-unders
 

Seated:

Plyo Plate Push Up: Athlete will start with chest on the plate and hands on the ground in a lay down position. Knees may remain in contact with the floor at all times. Athlete will push up to both hands on identified plate height and then lock arms out at top of push up. Athlete then will shoot hands off the plate and return to bottom of push up where they will touch chest to plate at bottom. Able bodied athletes must do push ups in pull plank position and may not do from knees unless scaling
 
Alt Db Snatch: Athletes will start with the dumbbell in the lap or between legs on floor and single arm snatch the db to lock out overhead. The dumbbell must finish directly over the mid-line and elbows locked out before returning dumbbell to lap/floor. Athlete will then switch arms and repeat. If rep is no completed on one arm athlete will not be allowed to continue next arm and rep until failed arm is completed. Athlete may switch hands on descent of the dumbbell but dumbbell must touch lap before starting next rep.  Able Bodied athletes may do this seated on a Box no higher than 20 inches or floor
 
Battle Ropes:
Athlete will use battle ropes minimum 20 feet total length. Athlete must move ropes up and down creating waves down the ropes. Rope must move continuously in waves for full length of rope to be considered a rep. Scoring will be counting each hand movement equals 1 rep. Able bodied athletes must do this seated on a box.
 

Standing Upper:

Box Jumps: This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up. Stepping up is only permitted for the Scaled athletes in upper division. Able bodied athletes must do this with 1 arm held against the body in front and may not swing it to create momentum.
 
Db snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. … The athlete may choose to do a split style snatch. This movement for Upper athletes and able bodied athletes doing the upper standards must use the same arm each rep at the identified weight and not alternate.
 
DU: These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. Athletes are permitted to use their own ropes. NOTE: double-unders are not required to be completed consecutively. Double-unders can be completed by alternating with single skips (where the rope passes beneath the feet one time per jump). Single skips are not counted as reps, but can be used to link double-unders. Mono rope is acceptable.
 

Standing Lower:

Step ups: This is a single leg step onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must step up.. Able bodied athletes must do box jumps on 1 leg and  use the scaled height.
 
Alt Db snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. … The athlete may choose to do a split style snatch. Athletes must alternate hands between reps, failed attempt on one arm amy not count a rep on the other hand until the failed rep is completed.
 
DU: These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. Athletes are permitted to use their own ropes. NOTE: double-unders are not required to be completed consecutively. Double-unders can be completed by alternating with single skips (where the rope passes beneath the feet one time per jump). Single skips are not counted as reps, but can be used to link double-unders.
Able bodied athletes must skip on 1 leg

WOD 3 workout instructions & standards

With a 3 Minute running clock athlete will perform:

as many reps as possible of:

13/9 Row Cal

13 Thrusters 45/35 (45/35)

13 Burpee over bar

2 min rest between amraps AND REPEAT THIS WORKOUT 2 MORE TIMES. THIS WORK OUT IS 3X3 MIN AMRAPS WITH 2 MINUTE REST BETWEEN. SET THE CLOCK FOR 13 MINUTES RUNNING TIME.

At the sound of 3-2-1 go! the athlete will begin seated in the rower hands off the handles and screen set to show zero (0) Calories. at the sound of go the athlete will row total calories identified per division and classification standards.  After all calories reps are complete to the standards listed below the athlete will move on to the 13 barbell Thrusters performing to standard. After 13 Thrusters are complete the athlete will move on to reps of 13 Bar jump over burpees, rep are counted at the time the athletes feet land on the opposite side of the bar the burpee was performed. once those 13 reps are complete the athlete will then start round 2 back at the start the sequence on the rower. This sequence will continue until the 3 minute clock has expired.  total reps completed in Amrap 1 will be recorded.

The athlete will then rest 2 minutes and repeat the above 2 more times. each 3 min amrap must start back on the rower regardless of where you finished the previous amrap.

Scores will be submitted as total reps completed. add up all the reps from amrap 1, 2 & 3 and submit as 1 score.

example:

Amrap 1: 42 reps

Amrap 2: 40 reps

Amrap 3: 43 reps

TOTAL SCORE SUBMITTED: 125 REPS

Tie breaker: TOTAL REPS IN 1ST 3 min AMRAP
 
Movement descriptions:
 

Able bodied:

 
Cal Row: The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. 
Barbell Thruster: This is a standard barbell Thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
Burpees over bar: The athlete must be parallel to the barbell at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to her feet and must jump over the barbell with two feet to the other side where the athlete will start the next rep. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted unless scaling the wod. Do not need to fully extend hips during jump.

Seated:

Cal Row or Ski Erg: Athlete must perform the row/ski seated. Athlete may choose either equipment to perform the identified Calories. This calorie must be achieved in a seated position without use of legs. Able bodied people can sit on a box or bench or floor but not use their legs.
 
Sh. Press: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. Each round the barbell must begin on the ground. Using a rack is not permitted. This must be performed seated, able bodied athletes must sit up on a box or a bench
 
Floor 2 Box:  Athlete will start and finish rep on top of the Box or plates at the identified height. The athlete may only use arms to lift, Dip their butt to the floor, release hands from box and floor and then again using arms only lift weight back to the identified height sitting at the top of the box with shoulders finishing over hips sitting tall.
 
 

Standing Upper:

Cal Row: The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. Able bodied athletes must perform this with 1 arm only.
 
1 Arm Db Thruster: Each rep begins with the dumbbell on the shoulders and finishes with the weight fully locked out overhead. A front squat will start the movement and a shoulder press or push press may used as long as the elbow, shoulder, hips and knees fully extend, and the DB finishes directly over the heels with the feet together to finish the movement. Each rep must pass the squat below parallel at the bottom ( hips below knee crease and finish locked out over head with knees, hips shoulders elbows and wrists stacked under the Db. Each round the Dumbbell must begin on the ground. Able Bodied athletes must use 1 arm only and cannot alternate.
 
Burpees over bar: The athlete must be parallel to the barbell at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to her feet and must jump over the barbell with two feet to the other side where the athlete will start the next rep. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted unless scaling the wod. Do not need to fully extend hips during jump. Able bodied athletes must keep 1 arm behind their back while performing burpees and jumps.
 
 

Standing Lower:

Cal Row: The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. Able bodied athletes must perform this with straight legs and may only bend 1/4 of the squat on the row.
 
Push Press: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press or push press may used as long as the elbow, shoulder, hips and knees fully extend, and the BB finishes directly over the heels with the feet together. Each round the barbell must begin on the ground. Able Bodied athletes must use Strict Press.
 
Burpees over bar: The athlete must be parallel to the barbell at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to her feet and must jump over the barbell with two feet to the other side where the athlete will start the next rep. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted unless scaling the wod. Do not need to fully extend hips during jump.

WheelWOD Scaled Movement descriptions:

WOD 1 workout instructions & standards

With a 10 Minute running clock athlete will perform:

reps 21-15-9 of:
Clean & Jerk
Pull ups
At the sound of 3-2-1 go! the athlete will begin the 21 reps of clean and jerk. After all 21 reps are complete to the standards listed below the athlete will move on to 21 pull ups/ring rows. After 21 pull ups are complete the athlete will move on to reps of 15 for each movement and then reps of 9 for each movement. On the final rep of pull ups the athlete will mark the time when the chin clears the pull up bar and record final time as score.
This workout is capped at 10 minutes, if the athlete does not complete all reps inside of the cap they will add 1 second to their time for every remaining rep.
Example:
at the cap i finished all reps but the remaining 9 pull ups. my score submitted would be cap + 9 reps = 10:09
Tie breaker: No tie breakers
 
Movement descriptions:
Each classification has separate set of standards, and for able bodied athletes the adaptations needed to use (if you choose to attempt the workout in one of the adapted classification the movement standards) are listed below weights and movements are listed in Workout description.
.

Able bodied: 

Clean & Jerk:

The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead.

Ring Row:

This is a standard ring row. The arms must be fully extended at the bottom. At the top, the rings must clearly touch the chest. each rep must start in a full hang feet clearly one the floor directly under the rings. each row must hold a plank position and athlete may not break plank in order to create a “kip” to the top of the row.

Seated:

Clean & Press: Athlete will lift each rep from the floor and finish in a front rack position with elbows in front of the bar path. The athlete will them press the bar directly over the midline shoulders above hips and elbows locked out. The bar must return to the floor between each rep. Bar may travel from floor to lap/boxes and then overhead or directly from floor to overhead. (No snatches) Failed Sh. Presses must return the bar back to the lap and re-clean before new press attempt.  Able Bodied athletes may do this seated on a Box no higher than 20 inches

Pull ups: Athlete will be at full hang position with Butt in seated and feet on floor or in chair. Elbows and shoulders must be locked out in hang position and chin must clear over bar at top of pull up. Scaled Pull-ups will be from a seated position at bottom of pull upAble bodied athletes doing this must do full hang Strict Pull ups scaled with banded strict pull ups

.

Standing Upper:

Clean & Jerk: In this movement, the barbell goes from the ground to the front rack position then to the overhead position and is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders. Able bodied athletes must do this 1 arm and same arm entire workout.

 1 armRing Row:

This is a standard ring row with exception of only 1 arm may be used. The arm must be fully extended at the bottom. At the top, the ring must clearly touch the chest. each rep must start in a full hang feet clearly on the floor directly under the rings. each row must hold a plank position and athlete may not break plank in order to create a “kip” to the top of the row. same arm must be used entire workout.

Standing Lower:

Clean & Jerk: : In this movement, the barbell goes from the ground to the front rack position then to the overhead position and is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders. Able bodied athletes must Muscle clean and may not use a ¼ squat to receive the barbell, Same with the jerk. They may only strict press.

Ring Row:

This is a standard ring row. The arms must be fully extended at the bottom. At the top, the rings must clearly touch the chest. each rep must start in a full hang feet clearly one the floor directly under the rings. each row must hold a plank position and athlete may not break plank in order to create a “kip” to the top of the row.

 

 

WOD 2 workout instructions & standards

With a 9 Minute running clock athlete will perform:

as many reps as possible of:
10 Step ups
20 Alt Db snatch
60 singles/30 battle ropes

At the sound of 3-2-1 go! the athlete will begin the 10 reps of step ups. After all 10 reps are complete to the standards listed below the athlete will move on to 20 alternating dumbbell snatch, dumbbell must switch hands ever rep. After 20 snatches are complete the athlete will move on to reps of 60 Single-Under skips or 30 Battle ropes after those reps are complete the athlete will then start round 2 back at the start of 10 box step ups. This sequence will continue until the 9 minute clock has expired. 

Scores will be submitted as total reps completed.

Tie breaker: No tie breakers
 
Movement descriptions:
 

Able bodied:

Step ups: This is a two-foot step onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must step up. Stepping up is only permitted for the Scaled athletes
 
The dumbbell snatch:
This starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. … The athlete may choose to do a split style snatch. Athletes must alternate hands between reps, failed attempt on one arm will not count a rep on the other hand until the failed rep is completed.
 
Single Under: These are standard singles-unders, with the rope passing once around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet once. Attempts where the rope catches before clearing once do not count. Athletes are permitted to use their own ropes. 
 

Seated:

Plyo Plate Push Up: Athlete will start with chest on the plate and hands on the ground in a lay down position. Knees may remain in contact with the floor at all times. Athlete will push up to both hands on identified plate height and then lock arms out at top of push up. Athlete then will shoot hands off the plate and return to bottom of push up where they will touch chest to plate at bottom. Able bodied athletes must do push ups in pull plank position and may not do from knees unless scaling
 
Alt Db Snatch: Athletes will start with the dumbbell in the lap or between legs on floor and single arm snatch the db to lock out overhead. The dumbbell must finish directly over the mid-line and elbows locked out before returning dumbbell to lap/floor. Athlete will then switch arms and repeat. If rep is no completed on one arm athlete will not be allowed to continue next arm and rep until failed arm is completed. Athlete may switch hands on descent of the dumbbell but dumbbell must touch lap before starting next rep.  Able Bodied athletes may do this seated on a Box no higher than 20 inches or floor
 
Battle Ropes:
Athlete will use battle ropes minimum 20 feet total length. Athlete must move ropes up and down creating waves down the ropes. Rope must move continuously in waves for full length of rope to be considered a rep. Scoring will be counting each hand movement equals 1 rep.
Able bodied athletes must do this seated on a box.

Standing Upper:

Step ups: This is a two-foot step onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must step up. Stepping up is only permitted for the Scaled athletes. Able bodied athletes must do this with 1 arm held against the body in front and may not swing it to create momentum.
 
Db snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. … The athlete may choose to do a split style snatch. This movement for Upper athletes and able bodied athletes doing the upper standards must use the same arm each rep at the identified weight and not alternate.
 
Single Under: These are standard single-unders, with the rope passing once around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet once. Attempts where the rope catches before clearing once do not count. Athletes are permitted to use their own ropes. Mono rope is acceptable.
 

Standing Lower:

Step ups: This is a single leg step onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must step up.. Able bodied athletes must do box jumps on 1 leg and  use the scaled height.
 
Alt Db snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. … The athlete may choose to do a split style snatch. Athletes must alternate hands between reps, failed attempt on one arm will not count a rep on the other hand until the failed rep is completed.
 
Single Under: These are standard single-unders, with the rope passing once around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet once. Attempts where the rope catches before clearing once do not count. Athletes are permitted to use their own ropes. 
Able bodied athletes must skip on 1 leg

WOD 3 workout instructions & standards

With a 3 Minute running clock athlete will perform:

as many reps as possible of:

10/7 Row Cal

13 Thrusters

13 Burpee over bar

2 min rest between amraps AND REPEAT THIS WORKOUT 2 MORE TIMES. THIS WORK OUT IS 3X3 MIN AMRAPS WITH 2 MINUTE REST BETWEEN. SET THE CLOCK FOR 13 MINUTES RUNNING TIME.

At the sound of 3-2-1 go! the athlete will begin seated in the rower hands off the handles and screen set to show zero (0) Calories. at the sound of go the athlete will row total calories identified per division and classification standards.  After all calories reps are complete to the standards listed below the athlete will move on to the 13 barbell Thrusters performing to standard. After 13 Thrusters are complete the athlete will move on to reps of 13 Bar jump over burpees, rep are counted at the time the athletes feet land on the opposite side of the bar the burpee was performed. once those 13 reps are complete the athlete will then start round 2 back at the start the sequence on the rower. This sequence will continue until the 3 minute clock has expired.  total reps completed in Amrap 1 will be recorded.

The athlete will then rest 2 minutes and repeat the above 2 more times. each 3 min amrap must start back on the rower regardless of where you finished the previous amrap.

Scores will be submitted as total reps completed. add up all the reps from amrap 1, 2 & 3 and submit as 1 score.

example:

Amrap 1: 42 reps

Amrap 2: 40 reps

Amrap 3: 43 reps

TOTAL SCORE SUBMITTED: 125 REPS

Tie breaker: TOTAL REPS IN 1ST 3 min AMRAP
 
Movement descriptions:
 

Able bodied:

Cal Row: The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. 
Barbell Thruster: This is a standard barbell Thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
Burpees over bar: The athlete must be parallel to the barbell at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to her feet and must jump over the barbell with two feet to the other side where the athlete will start the next rep. You may step over the barbell from both feet and land on 1  foot at a time. One-footed jumping or stepping over is permitted  Do not need to fully extend hips during jump.

Seated:

Cal Row or Ski Erg: Athlete must perform the row/ski seated. Athlete may choose either equipment to perform the identified Calories. This calorie must be achieved in a seated position without use of legs. Able bodied people can sit on a box or bench or floor but not use their legs.
 
Sh. Press: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. Each round the barbell must begin on the ground. Using a rack is not permitted. This must be performed seated, able bodied athletes must sit up on a box or a bench
 
Floor 2 Box:  Athlete will start and finish rep on top of the Box or plates at the identified height. The athlete may only use arms to lift, Dip their butt to the floor, release hands from box and floor and then again using arms only lift weight back to the identified height sitting at the top of the box with shoulders finishing over hips sitting tall.
 
 

Standing Upper:

Cal Row: The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. Able bodied athletes must perform this with 1 arm only.
 
1 Arm Db Thruster: Each rep begins with the dumbbell on the shoulders and finishes with the weight fully locked out overhead. A front squat will start the movement and a shoulder press or push press may used as long as the elbow, shoulder, hips and knees fully extend, and the DB finishes directly over the heels with the feet together to finish the movement. Each rep must pass the squat below parallel at the bottom ( hips below knee crease and finish locked out over head with knees, hips shoulders elbows and wrists stacked under the Db. Each round the Dumbbell must begin on the ground. Able Bodied athletes must use 1 arm only and cannot alternate.
 
Burpees over bar: The athlete must be parallel to the barbell at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to her feet and must jump over the barbell with two feet to the other side where the athlete will start the next rep. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted unless scaling the wod. Do not need to fully extend hips during jump.  The Burpee may be scaled with assistance for getting up, cane, box ect. Able bodied athletes must keep 1 arm behind their back while performing burpees and jumps.
 
 

Standing Lower:

Cal Row: The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. Able bodied athletes must perform this with straight legs and may only bend 1/4 of the squat on the row.
 
Push Press: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press or push press may used as long as the elbow, shoulder, hips and knees fully extend, and the BB finishes directly over the heels with the feet together. Each round the barbell must begin on the ground. Able Bodied athletes must use Strict Press.
 
Burpees over bar: The athlete must be parallel to the barbell at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to her feet and must jump over the barbell with two feet to the other side where the athlete will start the next rep. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted unless scaling the wod. Do not need to fully extend hips during jump.  The Burpee may be scaled with assistance for getting up, cane, box ect.