ANNOUNCEMENT: SO MUCH TO TALK ABOUT…OPEN WOD 21.3 & 21.4…THESE ARE GONNA BE FUN! FOR SATURDAY, DON’T FORGET FOOD TRUCK WITH PANCAKE BREAKFAST WILL BE THERE. BREAKFAST SPONSOR IS ROOF SOURCE. WE ARE SO THANKFUL FOR THEIR GENEROSITY IN PICKING UP THE TAB TO FEED US ALL.
************ IF YOU ARE DOING THE OPEN FOR A SCORE PLEASE READ BELOW**************
NOW…THE FUN STUFF. LET’S TALK STANDARDS FOR THIS WOD. FOR THE FRONT SQUAT AND THRUSTER….HIP CREASE MUST BE BELOW THE KNEE IN THE SQUAT PHASE. FOR THE FRONT SQUAT, IF….IN THE LAST 365 DAYS A COACH HAS TOLD YOU TO HIT YOUR DEPTH AND OPEN YOUR HIPS AT THE TOP OF THE SQUAT, PLEASE BE AWARE OF THIS STANDARD. OUR JUDGES ARE COMMITTED TO HOLDING TO THIS STANDARD. IF YOU ARE ON THE RECEIVING END OF A “NO REP” PLEASE UNDERSTAND THIS IS 100% ON YOU AS THE ATHLETE AND NOT YOUR JUDGE.
FOR THE THRUSTER, YOU MUST BE LOCKED OUT AT THE TOP WITH HIPS OPEN AND KNEES LOCKED OUT. BARBELL MUST BE STACKED OVER SPINE.
TOES TO BAR….BOTH FEET MUST TOUCH THE BAR AT THE SAME TIME. FEET MUST BREAK THE PLANE OF THE UPRIGHTS BEFORE STARTING THE NEXT REP.
CHEST TO BAR…CHEST MUST MAKE CONTACT WITH THE BAR AT OR BELOW THE COLLARBONE.
BAR MUSCLE UP….(THIS ONE IS PARTICULARLY IMPORTANT)…NO PART OF THE ATHLETES ARM (ANYTHING FROM THE PALM OF THE HAND AND UP) MAY MAKE CONTACT WITH THE PULL UP BAR. FOR THOSE THAT HAVE THAT LITTLE BIT OF A “CHICKEN WING” THIS IS OK AS LONG AS THE FOREARM/WRIST DOES NOT MAKE CONTACT WITH THE BAR. IF ANY PART OF THE ARM TOUCHES THE BAR, IT IS A NO REP.
WE WILL REVIEW STANDARD BEFORE THE START OF THE WOD AS WELL
Complete For Time
10 Rounds
7 Thrusters (95/65)
(12/10) Cal Row
Open Competitors
General Warm Up with Class
Then
3 Rounds NOT FOR TIME
5 Front Squat (115/75)
Round 1 = 5 T2B
Round 2 = 5 C2B
Round 3 = 3 Bar MU or 3 Strict Pull Ups
5 Thrusters (115/75)
Rest 1 Min Between Rounds