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Friday, 18 July 2014

THE GREENLYN FUN TEAM WOD DAY: Mixed Male and Female Teams WOD 2

WOD 2
WOD 2.1 14min Cap
2 Man “Fran” train
21-15-9-6-3

Person A: Does Thrusters (40/25 // 30/18) Only while: Person B (RX): Hangs with chin over the pull up bar or (Scaled): chest touching rings.

then they Switch roles which after

Person A: Does Pull Ups // Ring Rows.
Only while: 
While person B Holds Bar in Front Rack Position with hes/her bar

then they Switch roles again.

*Complete this routine till team members have each completed their 
21, then 15, then 9, then 6 and the 3 reps for each role.


*If team mates are using the same weights for thrusters they can use 1 bar..


WOD 2 Movement Standards:
RX: Hangs with chin over the pull up bar
*Person not performing Thrusters must be in this position to allow team mate 
to perform hes/hes thruster reps.
*Any grip is allowed.
*If person not performing Thrusters is not in position, the person performing the thrusters reps will not count.

Scaled: Chest touching rings. *Rings must be set to the height level of your hip. *Feet must be directly underneath the bar which the rings hang from at all times.
*Males: Rings must be in contact with chest.
*Female: Elbows must be visible past the body. *Person not performing Thrusters must be in this position to allow team mate to be to perform hes/hes thruster reps.
*If person not performing Thrusters is not in position, the person performing the thrusters reps will not count.

RX+Scaled: Thrusters *RX: Men: 40kg / Ladies 25kg
*Scaled: Men: 30kg / Ladies 18kg
*Squat bellow parallel with the bar resting on shoulder in a front rack position
*Fully extend arms and hips at top position



 RX+Scaled: Holding Bar in Front Rack Position
*Rest the bar on your shoulders with your elbows in front.

RX: Pull Ups *Starting position: Hang from the bar with your arms extended fully without support. *Finishing position: Pull yourself up so your chin is higher than the bar your hanging from.
*Any method can be used. eg: strict pull ups, kipping or butterfly.

Scaled: Ring Rows *Rings must be set to the height level of your hip. *Feet must be directly underneath the bar which the rings hang from at all times. *Starting position: Lean back with arms fully extended. *Males: Finishing position: Pull yourself up so the rings must be in contact with chest.
Female: Finishing position: Pull yourself up to make your elbows visible at the back of your body.