Salvo Games 2016

WOD #1 Throwback

4 min Cap

Row 500m
Max Front Squats (135/95) S (95/65) Teen Rx (65/45) Teen Scaled (45/25)

Description

WOD will start with the athlete in the rower with the rower handle in the holder.  The rower will be set to 500m.  The athlete will row until the rower reads 0m.  The time of the 500m Row will be score # 1.  After the athlete completes 500m, he/she will move on to the front squat bar and have the remaining time to do as many reps of Front Squats as possible.  The amount of reps will be score #2.

Front Squat – Barbell will begin on the ground. A muscle, power or squat clean may be performed to bring the barbell to the front rack position. If a squat clean is performed, this will count as a rep as long as all requirements are met. At the bottom of the squat, hip crease must pass below the knees. At the top, hips and knees must be fully extended with feet in line. Elbows must finish in front of the bar.

WOD # 2 Pound Pickup

3 min

Max Weight Moved

Athletes will have 3 minutes to move as much weight as they can in the form of a deadlift.  Athletes are required to move the same weight the entire 3 mins.  Weight must be decided before WOD.  

Description  

Athlete will start with a naked bar and weights.  On the call of 3, 2, 1 GO Athlete will load the weight they told their judge they were going to move.  Judge cannot help load.  Once the bar is loaded with clamps, the athlete can start to deadlift.  Score is Deadlift Reps X Deadlift Weight = Total Weight moved.

Deadlift- this is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.  Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.

WOD #3 Salvo Sandwich

For Time:

30 Wall Balls (20/14)(20/10)
20 Hang Power Snatches (95/65)(75/45)
.5 Miles on Assault Bike
10 Burpee c2b pull-ups/ burpee box jump overs(24/20)
.5 Miles on Assault Bike
20 Hang Power Snatches (95/65)(75/45)
30 Wall Balls (20/14)(20/10)


Description

WOD will start with athlete in their starting box.  On 3,2,1 Go they will move to their Wall Ball and start 30 Wall Balls.  RX/Scaled Males will all use 20lb ball (Teens will scale as needed).  Once the athlete finishes 30 Wall Balls, they will move back to their starting location and begin the Hang Power Snatches.  On completion of Snatches, the athlete will move to their bike located in the same area.  After completion of .5 miles, the athlete will move to their spot on the cage(RX) and complete 10 burpee c2b pullups.  Athletes will be required to jump to bar 6 inches above their reach.  Scaled athletes will complete 10 burpee box jump overs at their station.  Step up and overs are allowed.  After completing the 10 burpee c2b/jump overs, athletes will then move backwards through the WOD, starting with the Assault bike, Hang Power Snatches, and then completing the WOD with Wall Balls.  

Wall Balls

Athletes must take his/her required medicine ball from the bottom of a squat, hip crease below the knees, and thrown to hit the specified height and target requirement. The center of the ball must make contact with the wall at or above the specified height.  Athlete cannot let ball bounce off the ground and catch and squat it.  Ball most be motionless before you may pick it up.

Hang Power Snatches

For the power snatch, the barbell begins on the ground and must be lifted to deadlift position and then to the hang position.  The hang position is anywhere between the hip and knee as long as your arms are fully extended.  The barbell then will travel overhead in one smooth motion. Pressing out is not allowed. A pause then a press is a no rep. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.  

Assault Bike

Pedal to you hit .5 miles on Distance.  Bike will be reset before 2nd  .5 mile begins

Burpee C2B

Each burpee must be performed underneath the athletes pull up bar.  Chest and thighs touch the ground at the bottom. The athlete will come up and jump to a pull up bar 6 inches about their reach.  The athlete will perform a c2b pullup.  This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.  If athlete gets no-repped on any part of the movement, the whole movement must be performed again.

Burpee Box Jump Overs

Each burpee must be performed perpendicular to the box.  The athlete may not make contact with the box while performing the burpee.  Athlete will then approach the box and do a box jump over.  If athlete chooses to step up or jump on top of the box both feet must make contact with the box.  You may not put one foot on the box and step down with the other.  You may jump completely over the box if you would like.  If athlete gets no-repped on any part of the movement, the whole movement must be performed again.