3K team row
There is a 15 minute time limit for this event.
There is a 15 minute time limit for this event.
Damper setting 4
One athlete working at a time
One rower per team
Event 2 - The GTOH
In a 10 minute window each team member must establish a 1 RM GTOH for a combined team total. There will be 1 bar and a set amount of weight per team.
Movement Standards
Ground-to-Overhead
Bar moves from ground to full lockout position over head, when athlete is stationary and bar is under control judge will signal for a good lift.
Event 3 - The Met Con
For Time:
200m Firemans Carry
20 Deadlift 80/50kg
20 KB Swings 24/16kg
20 Thrusters 40/30kg
20 Burpee Lateral Jumps
200m Firemans Carry
The fireman carry can be split up anyway but there must always be 2 team members being carried. Once the first carry is complete each team member must go to a station but cannot start until all team members are at a station. Once the 20 reps are complete the athletes rotate in a clockwise direction. However the athletes cannot rotate until all team members have completed their 20 reps. Once all athletes have performed all 20 reps of all 4 movements they finish with a 200m firemans carry. There will be a 15 minute time limit on this event.
Movement Standards
Deadlift
Bar from the ground to legs and hips fully extended shoulders behind bar
KB Swings
KB must come between the legs at the bottom
KB overhead with arm locked out (show some ear)
Thruster
Bar passes through full front squat (hip crease below top of knee)
Bar locked out overhead (show ear)
Burpees
Burpees will start with the athlete standing upright. At the bottom, the chest and thighs must be on the ground. At the top the athlete will jump laterally over a small hurdle, while clapping the hands overhead (arms blocking ears). During the jump the torso must be vertical.
Burpees will start with the athlete standing upright. At the bottom, the chest and thighs must be on the ground. At the top the athlete will jump laterally over a small hurdle, while clapping the hands overhead (arms blocking ears). During the jump the torso must be vertical.
Event 4 - Floating WOD
This will be announced on the day teams can perform it at any time but must complete it by 2pm.
After 4 events the top 3 teams will progress to the final. The final WOD will be announced just before it takes place.
A video with movement standards will go up shortly along with some general information once youtube stops aborting the upload!
Looks great well done lads! All inclusive which is important, and great fun!!!
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