INDY - WOD 4 - “Heavy Puling”
In 10 minutes
RX:
(Part A)
21 Front Squats
21 Pull Ups
15 Thrusters
15 Chest to Bar Pull Ups
9 Clusters
9 Bar Muscle Ups
Weight : (135/95 lbs)
Rest remaining time
At 7:00 minutes
(Part B)
3 minutes to establish 1 Rep Max Clean & Jerk
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Intermediate/Masters:
(Part A)
18 Front Squats
18 Pull Ups
12 Thrusters
12 Chest to Bar Pull Ups
6 Clusters
6 Bar Muscle Ups
Weight: (115/85 lbs)
Rest remaining time
At 7:00 minutes
(Part B)
3 minutes to establish 1 Rep Max Clean & Jerk
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Scaled:
(Part A)
18 Front Squats
18 Ring Rows
12 Thrusters
12 Ring Rows
6 Clusters
6 Ring Rows
Weight: (95/75 lbs)
Rest remaining time
At 7:00 minutes
(Part B)
3 minutes to establish 1 Rep Max Clean & Jerk
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Teens:
(Part A)
12 Front Squats
12 Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
6 Clusters
6 Bar Muscle Ups
Weight: (95/75 lbs)\
Rest remaining time
At 7:00 minutes
(Part B)
3 minutes to establish 1 Rep Max Clean & Jerk
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Workout Description & Standards:
With a running clock of 10 minutes (Part A), at 3-2-1-Go, the athlete will advance to the barbell and perform the prescribed amount of Front Squats. Elbows must be in front of the bar in a front rack position. The first rep can be a Squat Clean. For the squats, the hips must clearly go below the knee in the bottom of the squat and reach full extension of the hips and knees at the top of the rep. Once all reps are completed, the athlete will move to the rig and perform the gymnastic movement prescribed. For Pull ups the arms must start at extension and the chin must clearly be over the bar for the rep to count. Strict, kipping and butterfly pull ups are allowed. No jumping or bands are allowed. For Ring Rows, the athlete's feet must be on the prescribed line with arms extended and body in a straight line. The rings must touch the chest of the athlete at the top of the rep for the rep to count. Once all gymnastic movements are completed, the athlete will move back to the barbell to complete the Thrusters. The rep consists of a Front Squat into a Push Press. The rep begins with the barbell on the shoulders in the front rack position. The first rep can be a Squat Clean. The hips must go below the knee and extend fully at the top going into a Push Press. The knees may not bend at all once the squat is completed. Arms must fully lock out overhead for the rep to count. Push Jerks are not allowed. The bar must stay on the shoulders in between reps and should not touch the ground. After all reps are completed the athlete will go back to the rig to complete the gymnastic movements. For Chest to Bar Pull ups, the athlete’s chest must clearly make contact with the bar for the rep to count. Kipping and butterfly are allowed. After the prescribed reps, the athletes will move back to the bar for Clusters, which is a Squat Clean into a Thruster. Each rep starts with the bar on the ground, into a Squat Clean or Power Clean and Front Squat, and overhead for a Thruster. The bar must return to the ground between each rep. After the prescribed Clusters, the athlete returned to the rig for the final gymnastic movement. For Bar Muscle Ups the feet may not go higher than the bar and the arms must pass through a dip and lock out at the top of the rep. The time is stopped when the last rep is completed. The time cap for this part is 7:00 minutes. The first score is the time completed for the workout or reps, if not finished. The athlete will rest the remaining time and may add weight to the barbell.
At the 7 minute mark (Part B), the athlete will have 3 minutes to establish a One Rep Max Clean & Jerk. The athlete must tell the judge the attempted weight before the lift. The Clean must go from the ground in one motion to the shoulder and then overhead. Hang Cleans are not allowed. Power Cleans, Squats Cleans and Split Cleans are permitted. Strict Press, Push Press, Push Jerks, Split Jerks and Squat Jerks are permitted. The rep is good when the bar is fully locked out overhead and both feet are back together side by side. Once the lift has been started, it may be completed even after the timer has stopped. The score is the heaviest successful Iift.
This workout has two scores, Part A is for time completed (or reps if not finished) and Part B is heaviest successful lift.
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TEAM - WOD 4 - “Together Forever ”
RX:
In 13 min
(Part A)
Partners A & B:
21 Synchro Barbell Front Squats & Dumbbell Front Squats
21 Synchro Pull Ups
15 Synchro Barbell Thrusters & DB Thrusters
15 Synchro Chest to Bar Pull Ups
9 Synchro Barbell Clusters & DB Clusters
9 Synchro Bar Muscle Ups
Weights:
Barbell (135/95 lbs)
Dumbbells (70/50 lbs)
At 7:00 minutes
(Part B)
Partners C & D:
6 minutes for Partners C & D to establish a 1 Rep Max Clean & Jerk each
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Intermediate/Masters:
In 13 minutes:
(Part A)
Partner A & B:
21 Synchro Barbell Front Squats & Dumbbell Front Squats
21 Pull Ups & Hold
15 Synchro Barbell Thrusters & Dumbbell Thrusters
15 Chest to Bar Pull Ups & Hold
9 Synchro Barbell Clusters & Dumbbell Clusters
9 Bar Muscle Ups & Hold
Weights:
Barbell (115/85 lbs)
Dumbbells (50/35 lbs)
At 7:00 minutes
(Part B)
Partners C & D:
6 minutes to Partners C & D establish a 1 Rep Max Clean & Jerk each
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Scaled:
(Part A)
In 13 minutes:
Partners A & B:
21 Synchro Barbell Front Squats & Dumbbell Front Squats
21 Ring Rows & Hold
15 Synchro Barbell Thrusters & Dumbbell Thrusters
15 Ring Rows & Hold
9 Synchro Barbell Clusters & Dumbbell Clusters
9 Ring Rows & Hold
Weights:
Barbell (96/75 lbs)
Dummbells (35/25 lbs)
At 7:00 minutes
(Part B)
Partners C & D:
6 minutes for Partners C & D establish a 1 Rep Max Clean & Jerk each
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Workout Description & Standards:
For this workout the teams will work in pairs of A & B and C & D and may NOT switch during the workout. CoEd can choose the partners.
With a running clock of 13 minutes (Part A), at 3-2-1-Go Athletes A & B will advance to the barbell and dumbbells to perform the prescribed amount of Synchro Front Squats. Elbows must be in front of the bar in a front rack position and dumbbells on the shoulders. The first rep can be a Squat Clean. For the squats the hips must clearly go below the knee in the bottom of the squat and reach full extension of the hips and knees at the top of the rep. The synchronization is at the bottom of the squat. Once all reps are completed, Athletes A & B will move to the rig and perform the gymnastic movement prescribed. For Pull ups, the arms must start in at extension and the chin must clearly be over the bar for the rep to count. Strict, kipping and butterfly pull ups are allowed. No jumping or bands are allowed. For RX, the gymnastic movements must be synchronized. The synchronization is at the top with the chin over the bar at the same time. For Intermediate, Masters and Scaled, one athlete will be performing the gymnastic movement while the other athlete hangs from the bar. If the athlete drops, the reps do not count. Athletes A & B may switch as needed. For Ring Rows, the athlete's feet must be on the prescribed line with arms extended and body in a straight line. The rings must touch the chest of the athlete at the top of the rep for the rep to count. Once all gymnastic movements are completed in the first set, Athletes A & B will start with the Synchro Thrusters. The rep consists of a Front Squat into a Push Press. The rep begins with the barbell and dumbbells on the shoulders in the front rack position. The first rep can be a Squat Clean. The hips must go below the knee and extend fully at the top going into a Push Press. The knees may not bend at all once the squat is completed. Arms must fully lock out overhead for the rep to count. Push Jerks are not allowed. The bar and dumbbells must stay on the shoulders in between reps and should not touch the ground. The synchronization is at the top of the rep with the bar or dumbbells overhead in the locked out position. After all reps are completed, the athletes will go back to the rig to complete the gymnastic movements. For Chest to Bar Pull ups, the athlete’s chest must clearly make contact with the bar for the rep to count. Kipping and butterfly are allowed. For RX, the synchronization is when the chest touches the bar. For Intermediate, Masters and Scaled, one athlete will hang on the bar while the reps are performed. For the third round, Athletes A & B go to the bar/dumbbells for Synchronized Clusters, which is a Squat Clean into a Thruster. Each rep starts with the bar or dumbbells on the ground, into a Squat Clean or Power Clean and Front Squat and then overhead for a Thruster. The same standards apply for the Front Squat and Push Press part of the Cluster. The bar/dumbbells must return to the ground between each rep. The synchronization is at the top of the reps with arms in locked out position. After the prescribed Clusters, the athletes return to the rig for the final gymnastic movement. For Bar Muscle Ups, the feet may not go higher than the bar and the arms must pass through a dip and lock out at the top of the rep. The synchronization is at the top of the bar with locked out arms. For Intermediate, Masters and Scaled, either athlete can perform the gymnastic movements while the other partner hangs on the bar. The time is stopped when the last rep is completed. The time cap for this part is 7:00 minutes.The first score is the time completed for the workout or reps if not finished. Once Athletes A & B cross the start line, Athletes C & D may advance to the barbell and load the barbell for their first lift.
At the 7 minute mark (Part B), Athletes C & D will have 6 minutes to establish a One Rep Max Clean & Jerk each. One athlete will work at a time using one barbell. CoEd will have two barbells if M/F. The athlete must tell the judge the attempted weight before the lift. The Clean must go from the ground in one motion to the shoulder and then overhead. Hang Cleans are not allowed. Power Cleans, Squats Cleans and Split Cleans are permitted. Strict Press, Push Press, Push Jerks, Split Jerks and Squat Jerks are permitted. The rep is good when the bar is fully locked out overhead and both feet are back together side by side. Once the lift has been started, it may be completed even after the timer has stopped.The score is the combined weight from each partner’s successful max lift.
This workout has two scores, one for time completed (or reps if not finished) and combined weight of both athletes.
