WOD 3 from TVTruck.ca on Vimeo.
DESCRIPTION: Team members will follow each other with each member completing a distance row, 30 pistols, then 15 thrusters, FOR TIME (20 min time cap).
DETAILS:
- All team member start behind the rig, behind the rowers. Time is stopped when all members at the far end on the red mat.
- If workout not completed in the time cap, each rep not completed will add one second to the teams time.
- Each team rotates through one a a time, the next member of the team starts when the member in front of them is on to the next movement (ie when teammate moves to pistols, they can start row).
- Team members CANNOT move on to the next station until the member in front of them is done (ie only one person on each movement/station).
- Team can choose whatever order they want to go through.
- BRUTES will be doing OH ALTERNATING LUNGES instead of pistols.
SCALINGS:
BEASTS: ROW – 1000m, PISTOLS, THRUSTER – 105# females, 155# males
BRUTES: ROW – 800m, OH LUNGES – 10# plate females, 25# plate males, THRUSTER – 75# females, 115# males
MOVEMENT STANDARDS:
ROW: Judge will re-set rower for athlete and give the go signal. Drag for each rower will be set at 110 and no changing setting is allowed.
PISTOL: Athlete must start with knee locked out on one leg, at the bottom the crease of their hip must come below the top of the knee, and then they must stand to full extension again and show control before putting their other leg down. Each rep you must alternate to the other leg – it you are called a no rep you must compete on that leg before moving on. Holding of the foot is permitted.
OH ALTERNATING LUNGES: Plate must be held above athletes head and not touching or resting on any part of their body. Lunges are done on the spot. Athlete must come to full extension of the knees and hips, then lunge forward with one leg until the knee touches the ground, then step back to full extension. Each rep you must alternate to the other leg – it you are called a no rep you must compete on that leg before moving on.
THRUSTER: Bar will start on ground and athlete will have to bring it to their shoulders (aka front rack position) – they can get it there however they want and if they squat clean it, that can count as the bottom of the first rep. With bar in front rack position, athlete must come to full depth of the squat (crease of hip below top of knee) and then finish with the bar fully locked overhead (elbows, shoulders, hips, knees all in one straight line) with feet parallel to each other. Movement from the bottom of the squat to overhead must be one fluid motion, push jerk or any change in the path of bar will not be permitted.
