2013 Fall Challenge: Individual Workout 1

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Ind WOD 1 from jesse bifano on Vimeo.

AMRAP in 20min. of:
3 Knees to Arms
3 Pull-ups
3 Chest to Bar Pull-ups
6 Shoulders to Overhead (95#/65#)
9 Box Jumps (24”/20”)
12 Wallball (20#/14#)

*All equipment must remain in the athletes assigned lane. If a rep is completed outside of the lane it is a “no rep”. If the athletes equipment rolls, bounces, or falls, outside of the athletes lane, they are responsible for it’s return back inside the lane.

*Shoulders to Overhead, Box Jumps, and Wallballs will be preformed by all athletes in the same orientation as shown in the video.

*The athlete will receive a point for each rep he or she completes.

*The workout begins with the athlete standing under the Pull-up bar (no hands touching the rig).

Knees to arms:
-The rep begins with the athlete hanging straight arms and hips fully open from the Pull-up bar.
-The rep ends with the both the athletes knees touching anywhere on the athletes arms at the same time.
*overhand, underhand, and mix grips are all permitted.

Pull-ups:
-The rep begins with the athlete hanging straight arms and hips fully open from the Pull-up bar.
-The rep ends when the athletes chin has passed through horizontal plane of the Pull-up bar.
*overhand, underhand, and mix grips are all permitted.

Chest to Bar Pull-ups:
-The rep begins with the athlete hanging straight arms and hips fully open from the Pull-up bar.
-The rep ends when the athletes chest (anywhere below the collar bone) has made contact with the Pull-up bar.
*overhand, underhand, and mix grips are all permitted.

Shoulders to Overhead:
-the rep begins with the barbell on the athletes shoulders in front rack.
-the rep ends with the barbell over the athletes midline and knees, hips, shoulders and elbows fully open. The athlete must also finish with their feet inline (in the case of split jerk).
*athlete may Shoulder Press, Push Press, Push Jerk, or Split Jerk the barbell
*if any athlete cannot fully open the elbow in an overhead position due to a joint restriction or mechanical block they must receive an OK from the Head Judge or Competition Director prior to taking the floor.

Box Jumps:
-the rep begins with a two foot take off (two foot jump).
-the rep ends with athlete in control, both feet on the box, and hips/knees fully open.
*athletes heels may be off the box. But heels need to be at the same height as the top of the box for the rep to count.
*athlete may return to the floor however they see fit.

Wallball:
-the rep begins with the athlete holding the medicine ball in a front rack position in the bottom of a squat (below parallel).
-the rep ends with the medicine ball touching the wooden target (10’).
*anytime the ball has touched the floor it must be lifted from the floor. It cannot be “caught on the bounce”.

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