9.30.2013

SWOD

Back Squats – Add 10 pounds to your previous back squat max and then take 90% of that max. Then take the following percentages for your SWOD

Warmup

5 @ 40%

5 @ 50%

Then

5 reps x 65%
5 reps x 75%
5 reps x 85%

WOD 4: The TT2B Chipper

10 Min Time Cap:

  • 50 Thrusters
  • 50 Toes-to-Bar
  • The athlete must complete all 50 Thrusters before moving on to the next movement

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

Movement Details – Men

Level III (3)
50- 95 lb Thrusters
50- Toes-to-Bar
Level II (2)
50- 65 lb Thrusters
50- Ab Mat Sit-Ups
Level I (1)
50- 45 lb Thrusters
50- Anchored Ab Mat Sit-Ups

Movement Details – Women

Level III (3)
50- 65 lb Thrusters
50- Toes-to-Bar
Level II (2)
50- 45 lb Thrusters
50- Ab Mat Sit-Ups
Level I (1)
50- 30 lb Thrusters
50- Anchored Ab Mat Sit-Ups

Movement Standards

Thrusters 
(All Levels)
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. If you fail to do so then it is a no rep. You must complete all the thrusters before moving onto the next movement.
Toes-to-Bar 
(Level 3)
In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. If both feet don’t touch simultaneously then the rep is no good.
Ab Mat Sit-Ups 
(Level 2)
In the ab-mat sit-up you must start in a seated position in front of the mat. Feet are butter flied so that the bottoms of your heels are touching. The athlete must lay all the way back until shoulder blades make contact with the ground. Arms may not swing pass your head. In order to complete a rep the athlete must touch the top of their toes for the rep to count.
Anchored 
Ab Mat Sit-Ups 
(Level 1)
In the anchored ab-mat sit-up the athlete starts in a seated position in front of the mat. Feet are flat on the ground anchored under any weighted object, knees are to chest. The athlete must then lay all the way back until shoulder blades make contact with the ground. Once contact is made the athlete may then swing their arms up over head to help complete the rep. Rep is completed once the athlete sits all the way up and touches their chest to their knees. 

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