Monday, July 5, 2010

Monday Morning Team WOD

Warm-up:
4 rounds of "Cindy"
5 pull-ups (strict)
10 push-ups
15 squats
NFT (not for time) focus on the movement & range of motion

Team WOD:

3000m ROW

120 Thrusters M #115/ F #75

Movement standards:
* Starting position from clean
* Full squat hip bellow parallel
* Full extension of the legs and knees on the top with locked elbows, head through the arms. The judge needs to see at least partial ear.
* The bar can be dropped and reset through clean for next rep

300 American Kettlebell Swing M #1.5 pood/ F #1 pood

Movement Standards:
* The kettlebell has to reach over the head with locked elbows done by powerful hip drive
* Full extension of knees, hip, and arms
* Head through the arms

FORMAT:
A TEAM OF THREE ATHLETES WORKING AT THE SAME TIME (AT LEAST 1 FEMALE and 1 MALE)

1 ATHLETE WORKING AT ONE STATION, AFTER A MINUTE ALL ATHLETES WILL ROTATE TO THE NEXT EXERCISE.

2 JUDGES WILL BE ASSIGNED FOR EACH TEAM (one counting thrusters, other KB swing).

WHEN REPS OR METERS FOR THRUSTERS, SWINGS OR ROW ARE FINISHED, THAT STATION WILL BE A REST STATION.

TIME IS CALLED WHEN ALL REPS AND METERS ARE COMPLETE.

SCALING IS ALLOWED.

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