WoDs and Standards
This year we are introducing 4 new divisions for the World Wide WoD – Youth (7-9), Youth (10-12), Teen (13-15) and Teen (16-18). The standards below have been revised to include these new divisions.
12:00 min Time Cap
RX: 3 rounds for time: 21 kettle bell swings 1.5pood(M)/1pood(F), 12 pull ups, 100 double unders
Scaled: 2 rounds for time: 21 kettle bell swings 1.5pood(M)/1pood(F), 12 pull ups, 200 single unders
Beginner: 1 round for time: 21x kettle bell swings 1pood(M)/.5pood(F), 12 jumping pull-ups, 100 air squats
Master RX 30: 3 rounds for time: 21 kettle bell swings 1.5pood(M)/1pood(F), 12 pull ups, 100 double unders
Master RX 40: 3 rounds for time: 21 kettle bell swings 1.5pood(M)/1pood(F), 12 pull ups, 100 double unders
Master RX 50/60: 3 rounds for time: 21 kettle bell swings 1.5pood(M)/1pood(F), 12 pull ups, 50 double unders
Master SC 30: 2 rounds for time:21 kettle bell swings 1.5pood(M)/1pood(F), 12 jumping pull ups, 200 single unders
Master SC 40: 2 rounds for time:21 kettle bell swings 1.5pood(M)/1pood(F), 12 jumping pull ups, 200 single unders
Master SC 50/60: 2 rounds for time:21 kettle bell swings 1pood(M)/.5pood(F), 12 jumping pull ups, 100 single unders
Youth (7-9): 3 rounds for time: 21 kettle bell deadlifts .5pood, 12 burpees to 45# plate, 50 single unders
Youth (10-12): 3 rounds for time: 21 kettle bell deadlifts 1pood, 12 burpees to 45# plate, 50 single unders
Teen (13-15): 3 rounds for time: 21 kettle bell swings 1pood/.5pood, 12 pull-ups or 36 jumping pull-ups, 50 double unders or 100 single unders
Teen (16-18): 3 rounds for time: 21 kettle bell swings 1.5pood(M)/1pood(F), 12 pull-ups or 36 jumping pull-ups, 50 double unders or 100 single unders
SCORE = time in minutes and seconds to complete the prescribed work. If time capped then score is number of reps completed before time expired.
STANDARDS
Kettle bell Swings – through the bottom of the pelvis to above the head and showing ears with extended arms
Pull-ups – arms fully extended at the bottom to chin over the bar. For Jumping pull ups the box chosen must be short enough so that the top of your head is at least 6 inches below the bar when standing.
Air Squats – open hips at the top to hip crease at or below knees at the bottom
Kettle bell Dead-lifts – bell between legs on the floor, stand to full extension with a normal width stance. Back to floor under control between each rep.
Burpees to a plate – chest on the floor, and jump from two feet to landing on the 45# plate with two feet. Step or jump off.