ATHLETES: Please read this entire page before you begin your workout
WOD 4: 7 minute AMRAP
Click HERE to print your scorecard
Ascending ladder of 2, 4, 6, 8, 10….
2 Shoulder to Overhead (135/95)
2 Alternating Pistols
4 Shoulder to Overhead (135/95)
4 Alternating Pistols
6 Shoulder to Overhead (135/95)
6 Alternating Pistols
2 Shoulder to Overhead (95/65)
2 Weighted Lunges (53/35)
4 Shoulder to Overhead (95/65)
4 Weighted Lunges (53/35)
6 Shoulder to Overhead (95/65)
6 Weighted Lunges (53/35)
SHOULDER TO OVERHEAD
From the ground, Athletes will clean the bar up and the start of each rep will be the front rack position. The end of each rep will be counted when a full lockout of knees, hips, shoulders, and elbows is achieved.
Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The pistol begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing a pistol.
WEIGHTED LUNGE (SCALED only)
The kettlebell may be held in anyway you like, goblet style, farmer carry, etc. In each forward step, the back knee must touch the ground. At the top of the movement, the knees and hips must be open. In consecutive reps, the legs must be alternated. On the first rep, it doesn’t matter which leg starts. The athlete will lunge forward, stand up fully (while holding the KB). Resting at any point is acceptable, but every lunge must be a step forward and not backward.
• Plates to load to the appropriate weight for your division
• Appropriate Kettlebell for your division (SCALED only)
VIDEO SUBMISSION RULES:
Prior to starting, film the kettlebell (SCALED only), plates, and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock showing the time should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Upload your video to YouTube or Vimeo and type in the link on your scorecard. Any questions, email firstname.lastname@example.org
NOTE: Video submission is optional but mandatory for all of those who want to be eligible to podium.
Click HERE to submit your score.
Every athlete (RX/Scaled) who performed the WOD as prescribed should click the option of the form labeled:
“I certify that I performed all movements according to the prescribed standards for the event.”