Four Nations // WODS

Event Date: 29 // September // 2012

Thanks to everyone who wants to be a part of our Four-Nations event. Good luck to all competing and may the best country triumph…

Here’s a recap of all you need to know :
Entry is still open for competitors. Send £6 via Paypal to jo@trainmanchester.co.uk to register. You can complete the WODS in any order you choose throughout August, at any affiliate who have registered to take part. All scoresheets must be submitted by emailing them back to jo@trainmanchester.co.uk by midnight on 31st August. Results will be posted on the 3rd September confirming the qualifying 10 members per country plus the masters all-nations team. There will also be the full list of rankings alongside this for all competitors who took part so there’s plenty to strive for on that leaderboard.

The final will be at Sports City National Indoor Arena here in Manchester on Saturday 29th September – please note this new date. Sorry for any inconvenience but we’re sure you’ll agree it’s worth it to secure this magnificent venue. We will shortly release details for spectator tickets on the day.

Team TRAIN.

The WODS

WOD 1: Some may call her ‘Grindy’

In an 8 minute window complete
A) 30 ground to overhead

then in remaining time

B) As many rounds and reps of

5 pull ups
10 press ups
15 squats

Score is the number of rounds & reps completed in B) i.e. if you complete 5 rounds & 3 pull ups your score is 153.

Weight
Men’s RX = 62.5kg
Women’s RX = 45kg
Master’s Men = 55kg
Master’s Women = 40kg

If you need to scale any of the movements you must state on the score sheet(s) and specify what movements/weights were used.

Standards
GTO = bar must touch the ground in between each rep, at the top full lock out, head through and feet beneath the hips.

Pull ups = chin over the bar at the top and arms fully extended at the bottom.

Press ups = chest to floor at the bottom, arms extended at the top, obvious signs of worming should not be allowed athletes should try to maintain a tight core throughout.

Squats = hips below parallel at the bottom, hips and knees fully extended at the top.

WOD 2: “Don’t drop the ball!!!”

In 7 minute window
A) Row 1000m

in remaining time complete as many reps as possible

B) Wall Balls – every time you rest for longer than 5 seconds, drop the ball or no rep you must perform 5 burpees before you continue the wall balls!!!

Score is the number of Wall Balls performed

Weight
Men’s RX = 9kg & 10′ target
Women’s RX = 7kg & 10′ target
Master’s Men = 9kg & 8′ target
Master’s Women = 7kg & 8′ target

If you need to scale any of the movement you must state on the score sheet (s) and specify what movements/weights were used.

Standards
Row = set the rower to 1000m distance, any damper setting can be used, rower must reach 0m before the athlete can get off the rower.

Wall Balls = hip must be below parallel at the bottom, the ball must TOUCH the wall at or above the target.

Burpees = chest to floor at the bottom, jumps and clap overhead at the top.

WOD 3: “Nannie”

For time
50 Double Unders

15 Overhead squats

40 Double Unders

15 Overhead squats

30 Double Unders

15 Overhead squats

20 Double Unders

15 Overhead squats

10 Double Unders

15 Overhead squats

Score is time to complete the WOD with fastest time wins

Weight
Men’s RX = 42.5kg
Women’s RX = 30kg
Master’s Men = 35kg
Master’s Women = 25kg
Double Under scale = 3 xs singles

If you need to scale any of the movement you must state on the score sheet (s) and specify what movements/weights were used.

Standards
Double Unders = rope must pass under the feet twice, if the rope hits the front of the feet this has not passed under twice therefore constitutes a no rep.

Overhead squat = bar must start on the ground but can be brought to the overhead position any how. The first rep can be a squat snatch. Hips must be below parallel at the bottom, full extension at the top with arms locked out and head through.

WOD 4: “Grip strength”

In 6 minutes get as far up the ladder of

Deadlifts
Toes2bar

Score is number of reps completed. Ladder to be completed as 1 Deadlift 1 T2B, 2 Deadlifts 2 T2B, 3 Deadlifts 3 T2B etc until time runs out.

Weight
Men’s RX = 100kg
Women’s RX = 70kg
Master’s Men = 85kg
Master’s Women = 60kg

If you need to scale any of the movement you must state on the score sheet (s) and specify what movements/weights were used.

Standards
Deadlifts = bar must touch the floor in-between each rep, top of the rep hips fully open and shoulders behind the bar. No bouncing of the bar off the floor permitted.

T2B = both feet must touch the bar at the top, arms fully extended at the bottom with feet passing behind the body line.

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