Full WOD Description and Standards

April 10, 2013 WOD Info


Clean and Jerk Ladder, brought to you by Fashletics

AMRAP in 12 min:
30 Clean & Jerk 95/65/45
30 Clean & Jerk 135/95/65
30 Clean & Jerk 185/125/90
30 Clean & Jerk 225/155/110

*For this movement, the barbell must go from the ground to the overhead position with the athlete first bringing the barbell to the front rack position. The barbell must make contact with the shoulder, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted. A shoulder press, push press, push jerk or split jerk may be used to take the barbell overhead as long as the elbow, shoulder, hips, and knees are fully extended and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the athlete may re-attempt the jerk from there without taking the barbell back to the floor. Touch and go is permitted. No bouncing. This movement can be performed by means of a power clean, full squat clean, press, push press, push jerk, split jerk, or any combination in between so long as the standards are met.

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Ground to Overhead/Double under/Plate Burpees, brought to you by Pilkerton Realtors

AMRAP in 10 min:
25 Plate Ground to Overhead 65/45/25
50 Double Unders
75 Burpees to plate

*Ground to Overhead (Plate): For the movement a bumper plate must go from the ground to the overhead position for the rep to count. The plate must start from the ground to initiate the movement and end above the head with the elbows, shoulders, hips, and knees fully locked out and the athlete’s ears showing in front of the arms. The plate must then be brought back down from the overhead position and must touch the ground before the next rep can be initiated. Plates cannot be dropped from overhead and touch and go is allowed. Plates can be held in any and every way possible so long as the standards for the movement are met.

Double-Under: This is the standard double-under in which the rope passed under the feet twice for each jump. The rope must spin forward for the rep to count and only successful jumps are counted, not just attempts.  Scaled may do singles, three singles equal one rep. 

Burpee to a plate: The athlete must start standing and then drop to the ground. At the bottom position, the athlete’s chest and hips must touch the ground.  At the top of the movement, both feet must land on the plate.  You must be completely vertical, on top of the plate. This will be strictly enforced.


Row/Deadlift/Box Jumps, brought to you by Max Muscle Cool Springs

500m Row
Deadlifts 275/190/135
Box Jump 30/24/20
*12 min cut off

*Row: On the rower, any damper setting is allowed. You must remain in the seat and holding the paddle until the entire distance is complete. You must enter, exit and adjust the machine on your own.

Deadlift: Standard deadlift. Hands must be placed outside of the knees (no sumo stance). Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout the movement. The bar must come in contact with the ground between each rep, touch and go is permitted.  The bar may be dropped from the top. No bouncing the bar.

Box Jump: Athletes must jump (step-ups allowed for scaled) from the ground onto the box with two feet. The rep finishes with the hips and knees fully opened while in control on top of the box. Reaching full extension in the air is not permitted (no bounding box jumps). You may jump or step up or down as long as both feet start on the ground and both feet end on top of the box in control.



Run/Kettlebell Swing/Pull-Ups, brought to you by The Bottle Shop

For time of:
400m run
25 KB Swings 53/35/25
25 Pull-ups
25 KB Swings 53/35/25
25 Pull-ups
*10 min cutoff

*Kettle Bell Swing: At the top of the swing, athlete’s arms must be fully extended and ears showing in front of arms. The knees, hips, shoulders, and elbows must be in vertical line. The kettle bell must be completely vertical, no “droopy” kettle bells. In other words, the bottom of the kettle bell must be completely upside down and facing the ceiling. This will be strictly enforced. Athlete’s forearms must touch the thigh at the bottom of the swing and the kettle bell must pass between the legs before the start of the next swing. **YOU MUST SET THE KETTLE BELL ON THE GROUND.  IF THE KETTLE BELL IS DROPPED, THERE IS A FIVE BURPEE PENALTY**

Pull-up: For the pull-up the athletes must begin the movement with full extension of the arms at the bottom, and then get their chin over the horizontal plane created by the top of the bar. Any grip on the bar and any type of pull-up is allowed. This included dead hang (strict), kipping, or butterfly pull-ups. Tape, grips, gloves, etc. are allowed to cover the hands.  **Scaled may use bands but will be automatically scored below competitors who do not use bands**  

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Bonus WOD for Rx Male and Female Top 5, brought to you by Shoemaker Financial

The top five ranked competitors in each Rx division will get a bonus for their WODding pleasure.