WZA WEEK 2 WOD3, WOD4

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Sorry for the link issues, all workouts are now fixed and running

 

here are the workouts for week 2

WOD 3: Click here

WOD 4: Click Here

WOD 3 -Max Snatch & Row

WZA 2016 – Adaptive Online Challenge – Week 2, WOD 3

On a 9-minute running clock, athletes will perform the following:

-Part A (min 0:00 to 5:00): Find your 1 rep max snatch, any style.
-Rest 2 minutes (min 5:00 to 7:00)
-Part B (min 7:00 to 9:00):  Max effort row for calories, any style.

The workout will be scored as your heaviest successful snatch PLUS your total calories rowed. (ie. 135lb snatch + 30 calories = 165)

Division Breakdown:

Rx, SeatedMax Snatch from Lap or Boxes & Rowing for Calories

Scaled, SeatedMax Snatch from Lap or Boxes & Rowing for Calories

Rx StandingMax Snatch Snatch from Ground & Rowing for Calories
Single arm athletes may use a kettlebell or dumbbell.

Standing ScaledMax Snatch Snatch from Ground & Rowing for Calories
Single arm athletes may use a kettlebell or dumbbell.

Equipment:

•       Barbell, Weight, & Clips
•       Rower

Movement Standards & Description:

Seated Rx & Scaled

The first five minutes (0:00 to 5:00) of the event is designated to part A of WOD 3. This workout begins with the athlete seated in front of the barbell pre-loaded to your starting weight, with hands off the bar. At the start of the nine-minute clock, the athlete may begin their attempt. Each successful or unsuccessful rep the athlete can increase or decrease the weight. The standard requires the athlete to start with the bar on boxes or lap. If starting from boxes the bar may not be more than 3 inches above the lap in the resting position. In a snatch grip on the barbell the athlete must move the barbell over head with arms fully extended and elbows locked out at top of lift. Barbell must finish above the head of the athlete, any lift with the bar finishing out in front of the athletes head will be considered a no rep. Upon completion of Part A of the clock the athlete will disengage from the bar and record the heaviest successful lift.

There will then be a two minute rest period (min 5:00 to 7:00), in which the athlete may take the time to get into position for the row.

The final two minutes (7:00 to 9:00) of the event is designated to part B of WOD 3, which is a max calorie row. Athletes will row for max calories and the calories on the screen at the 9 minute mark will be recorded and shown on camera. Any calories accumulated from “roll over” after the nine minute mark will not be accepted. Athletes can use any form of rowing from seated on floor, chair or boxes. Use of legs will not be allowed.

•       Athletes are allowed a coach or helper hold chair in place during Snatch and Row
•       Athletes may have assistance in loading the bar from coaches or helpers
•       Failure to lock out in full extension above head with a snatch grip will be considered a no rep.
•       Press out of the snatch is acceptable but resting or pausing the barbell on the chest is not allowed and will be considered a no rep

Video Submission: At the conclusion of the Challenge, Team WZA has the right to request ask for any and all video proof of workout completion. It is recommended that athletes record all workouts.

For workout, prior to the start the athlete must announce their name, and show the weights being used and weight of bar. It is recommended, that you film yourself performing the workout from an angle that captures full depth and extension on all movements and both movements are in the shot. Before each attempted snatch the athlete must announce the weight attempted. During the row make sure screen is showing at being with cleared to Zero calories and can be seen during the final seconds to show the total calories rowed.Make sure the clock is in the start of the shot and at the end to mark the time of your workout. Its recommended to have the clock in the shot at all times.

Standing Rx & Scaled

The first five minutes (0:00 to 5:00) of the event is designated to part A of WOD 3. This workout begins with the athlete standing in front of the barbell pre loaded to a starting weight, with hands off the bar. At the start of the nine-minute clock, the athlete will begin with their attempts of completing a successful Snatch. With each successful or unsuccessful rep the athlete can increase or decrease the weight but only the successful lifts will be recorded. The standard requires the athlete to start with the bar on the ground. In a snatch grip, in one fluid motion the athlete must move the barbell from ground to overhead with arms fully extended and elbows locked out at top of lift. Barbell must finish above the head of the athlete, any lift with the bar finishing out in front of the athletes head will be considered a no-rep. Upon completion of the first 5 minute portion of the clock the athlete will disengage from the bar and record the heaviest successful lift then rest for 2 minutes.

Single arm athletes may use kettlebell or dumbbell.

Rx Athletes

Lower – BK athletes must achieve full squat under the bar before standing up
AK athletes can use a power or Muscle Snatch
Upper-   Single arm athletes can use a power or muscle Snatch

Scaled athletes Will only need to perform power snatch no athletes are required a full squat snatch but it can be used.

There will then be a two minute rest period (min 5:00 to 7:00), in which the athlete may take the time to get into position for the row.

The final two minutes (7:00 to 9:00) of the event is designated to part B of WOD 3, which is a max calorie row. The rower start at 0 calories and shown on the video. Athletes will row for max calories and the calories on the screen at the 9 minute mark will be recorded and shown on the video. Any calories accumulated from roll over after the nine minute mark will not be accepted. Athletes can use any form of rowing and assistive devices for limb replacement.

•       Rx Athletes may not have assistance in loading the bar from coaches or helpers
•       Scaled Athletes may have assistance in loading the bar from coaches or helpers
•       Failure to lock out in full extension above head with a snatch grip will be considered a no rep.
•       Press out of the snatch is not acceptable and will be considered a no rep
•       This workout will be scored as 2 scores. a max load recorded and a max calorie recorded in portion 2.

Video Submission:

At the conclusion of the Challenge, Team WZA has the right to request ask for any and all video proof of workout completion. It is recommended that athletes record all workouts.

For workout, prior to the start the athlete must announce their name, and show the weights being used and weight of bar. It is recommended, that you film yourself performing the workout from an angle that captures full depth and extension on all movements and both movements are in the shot. Before each attempted snatch the athlete must announce the weight attempted. During the row make sure screen is showing at being with cleared to zero calories and can be seen during the final seconds to show the total calories rowed. Make sure the clock is in the start of the shot and at the end to mark the time of your workout. It’s recommended to have the clock in the shot at all times.

Presented by ROMWOD.

WOD 4 -2000m Row

WZA 2016 – Adaptive Online Challenge – Week 2, WOD 4

For time, complete a 2000 Meter Row.

All Divisions: Row anyway possible.

Equipment: a rower

Movement Standards & Description:

Seated Rx & Scaled

This workout begins with the athlete seated in front of the rower. At the start, the athlete will begin a 2000m row. The rower must be started at zero meters and shown on the video. Athletes will row for a total 2000 meters and at the completion of the 2000 meters the time will be recorded and shown on camera. Athletes can use any form of rowing from seated on floor, chair or boxes. Use of legs will not be allowed.

•       Athletes are allowed a coach or helper hold chair in place during row
•       This workout will be scored as a timed workout.

Video Submission:

At the conclusion of the Challenge, Team WZA has the right to request ask for any and all video proof of workout completion. It is recommended that athletes record all workouts.

For workout, prior to the start the athlete must announce their name, and show the screen of the rower at Zero meters. It is recommended, that you film yourself performing the workout from an angle that captures full motion on all movements and athlete remains in the shot. Make sure the rower screen at the start and during the final seconds of the row show the total meters and time rowed. Its recommended to have the clock in the shot at all times.

Standing Rx & Scaled

This workout begins with the athlete seated on the rower. At the start of a running clock at 0:00. The athlete will begin a 2000m row. The rower must be started at zero meters and shown on the video. Athletes will row for a total 2000 meters and at the completion of the 2000 meters the time will be recorded and shown on camera. Athletes can use any form of rowing and assertive devices to complete the required meters.

•       Athletes are allowed a coach or helper to assist with getting on the rower and balance during row
•       This workout will be scored as a timed workout.

Video Submission:

At the conclusion of the Challenge, Team WZA has the right to request ask for any and all video proof of workout completion. It is recommended that athletes record all workouts.

For workout, prior to the start the athlete must announce their name, and show the screen of the rower at Zero meters. It is recommended, that you film yourself performing the workout from an angle that captures full motion on all movements and athlete remains in the shot. Make sure the rower screen at the start and during the final seconds of the row show the total meters and time rowed. Its recommended to have the clock in the shot at all times.

Presented by PowerDot

Standards and movement videos are located the www.thewodapalooza.com

Have fun get your scores in before 8pm Sunday

Stouty

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