Saturday 30th April 2016

Saturday 30th April 2016


Two 2 Tango 2013 – WOD 1

RX:

6 rounds for time

5 Snatches (50/35)

10 KB Swings (32/24)

15 Box Jumps

Scaled:

6 rounds for time

5 Shoulder to Overhead (40/25)

10 KB Swings (24/16)

15 Box Jumps

Beginner:

6 rounds for time

5 Shoulder to Overhead (25/15)

10 KB Swings (16/12)

15 Box Jumps

Description WOD 1

6 rounds are shared between the team pair.

Teams can decide who goes first and format of rounds but must do 3 rounds each.

Team mates must tag their partner each time before beginning their round.

Tagging can be a fist pump, hand slap, handshake or high five.

8 minute time-cap to complete.

Movement Standards

Snatch: Power, Squat or Split Snatch only. Muscle snatch not allowed. Starting at the floor, barbell is lifted in one movement without stopping at the shoulders to overhead position and athlete must show full extension of the knees, hips and elbows before bar can be brought down for next rep. If athlete chooses Split Snatch both legs must be brought together before lowering the bar. Bar must touch the ground to complete the rep.

KB Swings: Arms kept straight from the bottom position to the top. Ears must at least be in line with arms at the top position for rep to count, with elbows, hips and knees at full extension. Bell should be facing upwards at the top i.e. no floppy wrists.

Shoulder to Overhead: Starting at the floor, the Barbell is lifted to shoulders. Barbell is then lifted to overhead position by shoulder press, push press, push jerk or split jerk. Each rep must show full extension at the top from knees, hips, shoulders and elbows before the Barbell can be brought down for the next rep. Bar must touch the ground to complete the rep. If split jerk is used both feet must be brought together and show control before lowering the bar.

Box Jump: The athlete must jump with two feet and come to a standing position with both heels on the box. Knees and hips locked out at the top position. The athlete may step or jump down.

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