POUND 4 POUND WOD. 2 WOD 2 here it is! With a continuously running clock you have 6 Mins to complete: 9-7-5 Toes To Bar Squat Clean @50% Bodyweight then, WITH THE CLOCK STILL RUNNING you have the remainder of your 6 mins to find your 2RM Backsquat Points to note: For the squat clean weight the rounding is the same as last week. i.e. you round it UP to the nearest 2.5kgs. so if 50% of your bw is 35.2kgs you round it UP to 37.5kgs as your working weight. For the 2RM Backsquat the following points apply: -You must use the same barbell as used in the Squat clean -You must transition the weight yourself - Your starting weight must be a multiple of 5kg and every increase must be at least 5kg. - If you successfully hit a weight and decide to increase your weight by a large amount and miss the lift you MAY NOT reduce the weight back down. I.e if you achieve 100kg and then increase to 150kg and fail to achieve 2 reps you may not reduce the weight back down. - your bodyweight for the 2RM is rounded Up to the nearest KG. So, if I weigh 97.5kgs your weight is 98kgs. - When conducting the 2RM Backsquat you may not rerack the bar in between reps however you may rest as long as necessary between reps. Scoring for the workouts: - If a competitor is unable to achieve any Toes to bar the competitor may elect to receive a nil score for WOD part 1, in this case any person that submits a score for WOD part 1 will be ranked higher than them on the result ladder. The tiebreak for those that submit a nil score will be the whoever lifts the heavier 2RM Backsquat. If a competitor elects to achieve a nil score for WOD Part 1 they will have 2 minutes only to complete their 2RM Back squat. -While there are two parts to this workout the score is can only come from a single 6 min period. For example if a competitor completes the WOD on friday and achieves a time of 1min 30secs for WOD part 1 and then achieves a 2RM of 50kgs this is a total score. If they choose to attempt the WOD again the next day and achieve 4min on WOD part 1 then achieve a 200kg 2RM Backsquat then the competitor must choose which day they will submit. They are not to combine their 2 best scores i.e 1min 30 from their Friday score and 200kg Backsquat from their Saturday score. It must be from the complete 6 minute period. If gym managers are unsure of the standards or you have queries you may ring Richard on 0211603720 and I will answer them. Please ensure you follow these standards as we do not like telling people they have received nil scores.
Posted on: Fri, 20 Sep 2013 02:12:28 +0000