WOD 3 – RACK AND SACK INDIVIDUAL – 15 MIN AMRAP ONE SEQUENCE IS: 4 x 20m front rack walk with a fat bar. 1 x 200m run with a sandbag. Fat Bar: Each bar is limited by 25kg, 15kg, 10kg and 5kg plates. The fat bar weighs 10kg Sandbag: 20kg or 10kg PLEASE KNOW WHAT PLATES YOU REQUIRE DURING HEAT CHANGEOVER. SCORING: All reps x 20m x weight PLUS number of runs x weight of sandbag = total tonnage. • 20m walks are only successful if NOT PUT DOWN • If the bar is dropped, then the athlete rolls it back to the start of that lap • Both feet start behind the line and both feet must finish past the next line • The bar must be put on the ground after each lap and re-racked for the next lap • Do not spin around while the bar is in the rack position. TEAM – 25 MIN AMRAP - TEAMS ARE SPLIT INTO 2 x 3 PEOPLE. • You may choose any combination of people • You will have 2 bars and 2 sandbags • Each mini-team may choose it’s own weight for the fat bar • Each bar is limited by 25kg, 15kg, 10kg and 5kg plates. The fat bar weighs 10kg. • As a team you can choose 2 x 10kg sandbags OR 1 x 20kg and 1 x 10kg sandbag. • One person runs with the sandbag while the other two complete 20m laps with the fat bar. • Both people using the fat bar are allowed to help each other get the bar into the rack position. SCORING • The run doesn’t count • Only successful 20m laps count • A successful lap is with both feet behind the line, walking with the bar until both feet are across the finish line. • If the bar is dropped it must be rolled back to the start of that lap • The bar must be put down at the end of each lap • Do not spin around while the bar is in the rack position
Posted on: Fri, 30 Aug 2013 09:30:45 +0000
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