Home » posts » WWG 16 – FINAL WOD

HERE’S THE FINAL

e8abefbc-9d53-493d-bf9d-f0b511ef1c88

WOD 7

Final WOD: “Oddball Grace”

(5:00 minute time cap)

For Time: 30 reps Strongman Bag Ground to Shoulder to Overhead 80/50

Score: Time If athlete hits cap, score = time + #reps Label score card Rx or Scaled

The repetition begins with the ball/ bag on the ground between the athlete’s feet. The athlete must then “ clean” the object to a front rack position and stand to full hip and knee extension. Athletes may lap the object or perform a squat clean if they so choose. From the front rack, athletes must then move the object to a full overhead lock-out, arms fully extended and head through, to complete the rep. Any style of Shoulder to overhead is allowed as long as the legs and arms are fully extended in the final position, the object is directly over the midline and the head is slightly forward of the arms.

Upper Extremity Adaptation- Uppers will be performing a ground to shoulder lift with a front squat instead of Shoulder to Overhead. A squat clean is permitted, but judges WILL be calling NO REP on cleans that do not achieve full hip extension before dropping under the object. If an athlete is not proficient in performing a full range of motion squat clean, it is recommended to power clean the object or lap and stand up the object to full hip and knee extension, then perform the front squat. Athletes are expected to squat to depth ( hip crease below knee crease). The rep is complete when the athlete stands from below parallel squat to full extension of the hip and knee.

Lower Extremity Adaptation- Lowers with range of motion issues (bilat, AK, etc.) will be allowed to pull from a box no higher than 12”

Seated Adaptation – Seated athletes will be preforming their reps from LAP to shoulder to overhead.

Neuromuscular adaptation – Nuero athletes should use a medicine ball appropriate to their ability.

Minor Neuromuscular adaptation – No adaptation necessary, scale as needed

HOPE YOU ENJOYED POST YOUR SCORE TO SEE HOW YOU STAND UP AGAINST THE ATHLETES COMPETING

STOUTY

Leave a Reply

Your email address will not be published. Required fields are marked *