Performance WOD 1 - 5 Minutes of FUN
Men's Rx- 5 Minutes of Max Double Unders with 3 Burpee Penalty for each break
Men's Scaled- 100 Singles, Max Burpees in 5 minutes
Women's Rx- 5 minutes of Max Double Unders with 3
Burpee Penalty for each break
Women's Scaled- 100 Singles, Max Burpees in 5 minutes
REST 10 MINUTES......THEN DO
Strength/Conditioning
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set.
Movement Standards - RXIn Performance WOD 1, each athlete has five minutes to complete a 5 AMRAP of Max Reps Double Unders. Every time an athlete breaks, the double unders stop until the athlete completes 3 Burpees The clock NEVER stops until 5 minutes are up. Once he or she completes their Burpees, the AMRAP resumes until the 5 minutes are over. The athlete's score will be the number of Double Unders completed. The clock starts with the Athlete holding the jump rope.
For the Burpees, at the bottom each athlete's hips and chest must make contact with the ground. At the top, the athlete's hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
For the Double Unders, the rope must clear both feet twice simultaneously in each repetition. If you break or land on the rope, then the last rep doesn't count, and you must proceed to the 3 burpee penalty before continuing on. If an athlete does a single under at any point it is not counted as a break and they do not incur a 3 Burpee penalty, however if the athlete breaks while doing a single under they do incur a 3 Burpee penalty. Any single unders performed DO NOT count towards the athlete's total number of double unders.
Movement Standards - ScaledIn Performance WOD 1, each athlete has five minutes to complete 100 Single Unders. With any remaining time, the athlete must complete as many reps as possible of Burpees. The athlete's score will be number of Burpees completed. The clock starts with the Athlete holding the jump rope.
For the Burpees, at the bottom each athlete's hips and chest must make contact with the ground. At the top, the athlete's hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
For the Single Unders, the rope must clear both feet once simultaneously in each repetition. If you break by landing on the rope then that rep clearly doesn't count. If the athlete breaks there is NO burpee penalty.
